OPT Training - Phase 3, Day 3

A. Speed (Clean Grip) Deadlift @ 50% 1RM (210)
8 sets of 3 Rest 45 seconds B/t
210 / 210/ 210/ 210/ 210/ 210/ 210/ 210

B1. DB Slow Step up @ 3131 20" Box 12 reps x 4
55 x 12 / 60 x 12 / 65 x 12 / 70 x 12

B2. Dips @ 50x1 8,6,4,2
70 x 8 / 75 x 6 / 80 x 4 / 90 x 2

C. DB Ext Rot. @3010 6 -8 x 3 Rest 30 b/t arms
25 x 7 / 30 x 6 / 30 x 6