9-27-12
SWOD: Push Press
3-3-3-3-3
DWOD:
Benchmark: Elizabeth
21-15-9 reps for time of
135lb power clean
Ring dips
Big Dawgs: Rxd
Pack: 115lb PC, Ring dips at same reps as Rxd
Puppies: 95lb PC, 3:1 bench dips as Rxd (ex. 63, then 45, then 27)
Buttercups: Medicine ball clean (as heavy as possible), 21,15,9 bench dips
*If unfamiliar with power cleans, check out the "exercises and demo" link and look for it.
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