rope for a few and dynamic stretching
box squats (inch or two above parallel) 95, 115, 135, 155, 175, 195, 205, 215
db seated power cleans 2 x 15lbs x 4s x 10r
kb 1-leg deadlift 2 x 16kgs x 3s x 10r
side bends 16kg kb 4s x 10r
rope for a few
-An hour and 5min overall time
-box squats felt strong but i'm still getting the hang of em. move to 215 then 225 for final sets depending on feel.
-seated power cleans were fun as well. still learning them. same set/rep/weight
-dls were all good. give 3 x 12 next time.
-side bends go to 4 x 12.
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