7/13/16

Warmup - With an unweighted BB, do 2 rounds of:
      Standing BB 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  BB Clean and Jerk (Power or Split)
      Start a timer.  On EVEN minutes, do 2 reps at 70% of Clean 1RM.
      Do 5 sets.  First set starts at 0:00.  5th set starts at 8:00.

#2  BB Front Squat
      Work up to a 2 Rep Max.  No drop sets.

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

#4  Tire Pull - 100 meters with 50 lbs in the tire, and then
      in any order, any combination, do:
      Air Squat - 80 reps
      Hand Release Pushup - 60 reps
      Medicine Ball Wall Ball Shots - 40 reps to a 10' target
      BB Row - 20 reps at 70% of clean 1RM