A. 1 rep max overhead squat, then 2 by 3 at 80%
B. For time:
Start with a 1000 meter row/Air Dyne,
then
10-9-8-7-6-5-4-3-2-1
clean and jerk at 115/85
weighted box steps dumbbell/kettlbell 53/35
C. Barbell club meets at 4:30pm and 6:00pm. Each session lasts 90 minutes.