11/30,12/31 003 - WEEK 3 - Main Work Warmup (2-3 sets) then 5/5/5+ at prescribed weight. WARMUP - 8m »5 Cal Row »10 Ring Rows »5 Goblet Squats (heavy) » Conditioning Practice Lower Assistance »M: 8-15 GHD »S: 6-8 Clean & Double Front Rack KB Squat Upper Assistance »M: 8-12 DB Row »S: 8-12 DB Bench