BACK          1/16/13

#1  BB Row - 1 minute (recommended weight is 135 lbs)

#2  Do 3 rounds of:

      Vertical (12 to 6) Sledgehammer VS Tire - 30 seconds per side
      Strict Weighted Pullup - 6 reps
      BB Squat Clean - 2 reps (pull from the floor)
      BB Hang Squat Clean - 2 reps (pull from knee height)
      BB Hip Squat Clean - 2 reps (pull from the hip height)
      Cable Row - 15 reps

      Rest between rounds.  For the cleans, focus on hip extension.  Try to get up as 
      tall as you can with fully extended hips and straight arms, before you 
      aggressively pull yourself under the bar.  

#3  BB Deadlift - 1 minute (recommended weight is 225 lbs)