Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 10 Ab Mat Sit Ups (15#)
Strength
Power Clean 5 x 65,80,100,115; 3 x 135, 8 x 100
Squat 5 x 115,135,150; 3 x 175; 8 x 125
Bench Press 5 x 115,135,155,175; 3 x 195; 8 x 140
Chin Ups 3 x 8
Dips 3 x 8
Strength Time: 59 minutes
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