11/22/15

Warmup - With an unweighted BB, do 1 round of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps 

#1  BB Clean and Split Jerk
      Set 1 - 5 cleans + 1 jerk at 50% of clean 1RM
      Set 2 - 4 + 1 at 60%
      Set 3 - 3 + 1 at 70%
      Set 4 - 2 + 1 at 80%
      Sets 5, 6, and 7 - 1 + 1 at anything more than 80%

#2  BB Back Squat
      12 reps at 52.5% of back squat 1RM
      10 reps at 62.5%
      10 reps at 67.5%
      8 reps at 72.5%

#3  This is 3 rounds.  
      Sledgehammer VS Tire (vertical swing, 20 seconds per side)
      Medicine Ball Wall Shots to a 10' target
      Cable Row
      Hand Release Pushup

      Do as many quality reps as you can in 40 seconds, then REST 20 seconds,
      then move on to the next exercise.  Rest between rounds is also 20 seconds.