Warm-up Drills
Run 800m
*Air Squat/Back Squat/Front Squat stance and technique review
*10-12 Technique Practice Reps of Air Squats (Facing wall/bench)
Then...
12-9-6 reps each for Quality of
KB Swings (American)
Goblet Squats
Hollow Rocks
*Choose a minimum of two mobility drills to work through (5-8 minutes) from the Front Rack Position reference guide.

''Front Squat 3-3-3-3-3''
65x3
85x3
115x3
135x3
Ran out of time for the 5th set. Matched my previous 2RM for front squat set in July 2012.

''A Lemon Shoot''
Complete as many rounds as possible in ??:?? of
Run 200m
7 x Dead-lift 155#
7 x Dumbbell push press 35#

Achieved 5 rounds + run.