STRENGTH
5x5 Front Squat
started with 275 on the first set and built up to 335 on the last set
5x1 High bar back squat
first set at 345 then built up to 385
WORKLOAD
7 Rounds
12 Back squats @95#
10 Shoulder to overhead
*10 GHD Penalty for every time the bar hits the ground.
rest 5 minutes
7 Rounds
12 Alternating lunges (in place) with 95# barbell on back
10 Ring dips
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