8.29.12

*Clean @ 80% 1RM - 5 x 3

*Shrug Power Clean (knee) Complex - 5 x 3

- deadlift, then 4 shrugs from the top of the knee through full extension, followed by a power hang clean from the knee. this is 1 rep. it is similar to the video, except donnie does 3 shrugs, a full (squat) clean, and 2 jerks.

*Front Squat @ 75% 1RM - 5 x 5

- if you don't know your 1RM the weight should be heavy, but done at a quick pace

Deadlift - 5 x 5

Clean Grip Pulls @ 50% 1RM (clean) - 5 x 3

-deadlift through the shrug at full extension, no pause

Good Mornings - 4 x 8

* = abbreviated workout (if you only have an hour)

perform exercises from top to bottom

 -Coach Casey