6/2/16

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

#1  BB Jerk (split or power)
      1 set x 2 reps at 65% of jerk 1 Rep Max
      1 set x 2 reps at 70%
      1 set x 2 reps at 75%
      5 sets x 1 rep at 80% (or heavier)

#2  This is one round:
      Hand Release Pushup - 21 reps
      BB Shrug - 18 reps
      DB Lateral Raise - 15 reps
      BB Row - 12 reps 
      Medicine Ball Wall Ball - 9 reps to a 10' target

      REST - 60 seconds
      DB Thruster - as many quality reps as you can in 60 seconds
      REST - 60 seconds

      Hand Release Pushup - 9 reps
      BB Shrug - 12 reps
      DB Lateral Raise - 15 reps
      BB Row - 18 reps
      Medicine Ball Wall Ball - 21 reps to a 10' target