A. Power Clean 3 x 1.1.1 rest 10 sec b/t reps; 3 min after set 205, 225, 245x2
B. Clean Pulls: 3 x 1.1.1.1.1 10" b/t reps, rest 3 min 275, 315, 345
C. Front Squat 1 1/4s: 3 x 3 @ 3311; rest 2 min 205, 215, 225 (video shows hip rising first. felt like I was keeping the chest up)
notes-don't let hips rise early!
D. BB Split Squats: 3 x 6-8 @ 31X0; rest 90 sec b/t legs 135x3/leg (too heavy), 95x8/leg, 115x8/leg
E. Step-Downs: 1 x 20-50 @ 3110 + 10 sec hold @bottom every 10th rep; rest 60 sec b/t legs 20/leg
notes-10" box, step down on side until whole foot is lightly brushing ground. Hold 1 sec there each rep. Must be done in 10s, if you continue beyond 20 you must complete 30, etc. Don't forget the 10 sec hold on every 10th rep! Try to get 10 more each week.
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