6/20/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Power Jerk
      2 sets x 3 reps, 2 sets x 2 reps, 3 sets x 1 rep
      Start at 60% of your power jerk 1RM and try to add weight each set.

#2  Do 1 round of:

      Hand Release Pushup - 21 reps
      DB Reverse Fly - 18 reps
      DB Lateral Raise - 15 reps
      Seated DB Shoulder Press - 12 reps
      Burpee - 9 reps

      REST - 1 minute
      DB Thruster - do as many quality reps as you can in 1 minute
      REST - 1 minute

      Hand Release Pushup - 9 reps
      DB Reverse Fly - 12 reps
      DB Lateral Raise - 15 reps
      Seated DB Shoulder Press - 18 reps
      Burpee - 21 reps