3s each side of 25r piri crunches   
Rest 90 sec between sets.


4 sets each of:

12 back squats AHAP
8 clean curls AHAP

Post weights used per set to comments.


Back Squat Bar Placement

Clean Curl 101


How to know if you have selected the correct weight for your Clean Curls:

Step 1 - Find a weight too heavy to bring up under your own power with strict form.  
Step 2 - It should be light enough that you can bring it back down under complete control.   


Credit: all those years of twisting the throttle (cool huh?).  Strong work Joe.