6/20/16

Warmup - With an unweighted BB, do 2 rounds of:
      Push Press - 5 reps
      Front Squat - 10 reps
      Jerk (Split or Power) - 5 reps

#1  BB Jerk (Split or Power)
      2 sets x 2 reps, both reps you PAUSE for 2 sec at the bottom of the dip
      2 sets x 2 reps, PAUSE on first rep, regular tempo second rep
      3 sets x 2 reps, regular tempo both reps

      Start at 60% of your clean 1RM.  Try to add weight each set.

#2  Start a timer.  This is 8 rounds.  At the start of each minute, do:
      Medicine Ball Wall Ball Shots - 8 reps to a 10' target
      Toes to Bar - 8 reps