Christmas Eve Workout

Warm Up with Goblet Squat Holds and MOB
+
Back Ext w/ Light Plate, Slightly above parallel
A: 3 Rounds of Burgener w/u w/ 55# Bar
B: Power Clean Tech Work - Set Up - Knees back, no forward Hop
C: Strict Chins; 3,2,1,3,2,1, rest 3 min b/t sets
D: Pendlay Rows @ 32X2; 8-10; rest 2:30 x 3

Here are a few videos of some recent workouts

Power Snatch and Muscle Up to Ring Dips @ 135# - http://youtu.be/krO4PomenZI

Snatch Grip Deadlift, not a 3RM but Heavy @ 265# x 3 - http://youtu.be/Tg-wfqxSB6U

Light Power Clean Tech Work @ 135# - http://youtu.be/HpihGDldcxk

Results for Today
A: complete
B: complete @ 135# - 20 singles and some Hang Power Cleans
C: 60/70/80/60/70/80
D: 115/135/135 all for 10 reps