3/15/16

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  BB Front Squat
      Do as many warmup reps and sets as you like.  Then do:
      5 sets x 3 reps - start at 80% of front squat 1RM.  
      Add weight if you can for sets 2-5.
      
#2  BB Clean Grip Deadlift
      5 sets x 3 reps
      Normal tempo on the way up.  5 seconds on the way down.
      Reset your start position for each rep.  
      Start at 100% of clean 1RM.  Add weight by feel.

#3  With a 9-minute time limit, get as far as you can with:
      Pushup to DB Row - 15 reps
      Run 200 meters
      Goblet Squat - 25 reps
      Reverse Bear Crawl - 50 meters
      Tire Pull with 100 lbs in the tire - 25 meters
      DB Thruster - 25 reps
      Double Suicide on the 50 meter course - 1 rep

      You are done when either you finish the double suicide or you reach
      9 minutes, whichever comes first.  
      For the Pushup to DB Row, start in a pushup position with your hands on DB's.
      One rep is:  do one pushup, row the DB in your right hand, row the DB in your
      left hand.