12/16/15

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 Clean  
      4 sets x 2 reps
      Do as many warmup reps and sets as you like.
      The sets that count are at 75% (or heavier) of clean 1RM

#2  BB Front Squat 
      5 sets x 3 reps with a 3 second PAUSE at the bottom of each rep
      Do as many warmup reps and sets as you like.  The first set that counts is
      at 65% of front squat 1RM.  Try to add weight each set.  

#3  Start a timer.  This is 3 rounds.  Round 1 looks like this:
      0:00 - Burpee - 12 reps
      1:00 - Cable Row - 15 reps
      2:00 - Hand Release Pushup - 18 reps
      3:00 - Double Under - 21 reps

      Round 2 starts at 4:00.  Add 3 reps to each exercise (15 burpees, 18 rows,
      21 pushups, and 24 double unders)

      Round 3 start at 8:00.  Again add 3 reps (18 burpees, 21 rows, 24 pushups,
      and 27 double unders)

      You are done when you either fail to complete the required number of reps
      before the start of the next minute, OR you complete all 3 rounds.