6/19/16

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

#1  Box Jump 6 sets x 3 reps
      Start at 24" and then try to add height each set.

#2  BB Clean and Jerk (Power or Split)
      1 set x 5 reps at 50% of clean 1RM
      1 set x 4 reps at 60%
      1 set x 3 reps at 70%
      1 set x 2 reps at 80%
      3 sets x 1 rep at 85% or heavier

#3  BB Front Squat 
      Work up to a max set of 3 reps.

#4  BB Clean Pulls
      1 set x 3 reps at 90% of clean 1RM
      1 set x 3 reps at 100%
      2 sets x 2 reps at 110%

#5  In any order, any combination, do:
      Pullup - 25 reps
      American Kettlebell Swing - 50 reps
      Hand Release Pushup - 75 reps
      Double Under - 100 reps