100 Gelston St. Buffalo, NY 14213 • (716) 886-0252 • 273 Thorn Ave. Orchard Park 100GelstonStreet@gmail.com
Part 1
8-10 push press LR
10 Sit outs
10 1-leg deadlifts LR
20 Jump Lunges 
5 windmills LR
15 PUs 
4 rounds 
 
Part 2 Squats
20 Goblet Squats 3 rounds
(Heavy, lighter, body weight)  
Rest :30 between
 
Part 3
Dan Carr snatch (or high-pull) pyramid
1-1
2-2
3-3
4-4
5-5
6-6
7-7
8-8-
9-9
10-10 Drop it
110 snatches or high-pulls
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