The Dumbbell Complex

5 Rounds for max load of:

5 Deadlifts

5 Hang Squat Cleans

5 Push Presses

5 Front Squats

rest as needed between rounds

50-55-60-65-70 (PR!)

I was coming down with a cold that day. But still managed to pull off this workout and the next day I was done. had to take a day off. the cold got the best of me the next day.

Overhead Squats

Warmup:
3 Rounds of
oh squat/sotts press combo, 3 reps
l hang pull thru to iverted pike, 3 reps
wrestler's twist, 3 right/ 3 left

Overhead Squats 2 x 5 sets
175 x 2 x 5

"Smokey Bear" Dumbbell Complex
10 minutes as many reps as possible of:
Deadlift
Hang Power Clean
Thruster

=34 reps 45% of my bodyweight. 40pound dumbbells