Workout:
Barbell Complex
Deadlift +
Bent-over Row (back parallel to floor) +
Hang Clean +
Front Squat +
Push Press +
Back Squat
Six reps of each @ 75#, 95#, 105#
Then:
Barbell Complex
Snatch Hi-Pull +
OHS +
Good Morning +
Back Squat +
Power Clean & Front Squat combo (not a squat Clean) +
Pull-up
Six reps of each @ 95#, 105#, 115#
Then:
Dead Stop Front Squat
2x5 @ 115#, then 135#
6x2 @ 80%
Then:
4x 30/30 KB Swing @ 70# + Dead Hang
30-sec Swing + 30-sec Hang repeated for four minutes
Then:
Cool down