1/3/16

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

#1  Do 5 sets of BB Power Clean + Power Jerk
      All sets are 2 cleans + 1 jerk
      Start at 60% of your clean 1RM.  Work up to a heavy set of 2 + 1.

#2  BB Back Squat
      We are going for a 1 Rep Max here.
      Take as many sets and reps as you like to work up to your 1RM.

#3  Do 2 rounds of:
      DB Step Ups to an 18" Box
      Cable Row
      Unweighted BB Behind the Neck Thruster
      Double Under
      Medicine Ball Wall Shots to a 10' target
      DB Incline Bench Press

      For each exercise, do as many quality reps as you can in 45 seconds,
      then move on to the next exercise.  Rest 45 seconds between rounds
      1 and 2.