October Six 2009

Warm Up: 10-9-8-7-6-5-4-3-2-1
Hang power clean and press and overhead squat @ 45#
Dislocates

Training:
(1) 5 Rounds
5x Dead Lift @ body weight, then immediately
5x Broad Jumps
30 seconds rest
(2) 5 Rounds
5x Bench Press @ 85% body weight
5x Clapping push up
30 seconds rest
(3) 5 Rounds
5x Front Squats @ 85% body weight
5x Squat Jumps
30 seconds rest
(4) 5 Rounds
5x Push Press @ 75% body weight
5x Whip Smash with a fast rope
30 seconds rest