4x20 Split Box Jumps w/20lb Dumbbells
4x10 GHD Back Extensions

Four Rounds of:
4 Front Squats (110lbs)
8 Back Squats (110lbs)

Worked on: Slow down, to almost the bottom, and then little bounce/pop and explode up.

3 Rounds of:
10 Bent Over Rows (45lbs)
10 Good Mornings (45lbs)
10 Behind the Neck Shoulder Press (45lbs)

Four Rounds of:
Weighted Lunges* (45lbs)

*With the bar in the rack position, do 10 lunges per leg; lunge as far as possible and finish one leg, before moving to the other. Major butt-burner!

Practice:
Push Ups (standard)
Push Ups (on knuckles)
Dead-Hang Pull Ups
77lb Snatch-Grip Deadlift**

**Keep bar in contact with legs and only use legs, do not stand up all the way. This was working on the "Clean" and "Snatch" progression. Very cool stuff!!!

I will definitely be feeling this tomorrow. Now...off to take my fish oil!

BW: 130lbs