8/18/16

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

#1  BB Clean + Front Squat + Jerk
      5 sets x (1 clean + 1 front squat + 2 jerks)
      Start at 60% of your clean 1RM.  Add weight by feel.

#2  BB Back Squat
      Work up to 1 set x 3 reps at 90% of your back squat 1RM.

#3  BB Clean Grip Deadlift
      Work up to a 3 Rep Max.

#4  Do 1 round of:
      BB Thruster - 5 reps with a 2 second PAUSE at the top of each rep
      Pullup - 15 reps
      Double Goblet Squat - 25 reps
      Hand Release Pushup - 35 reps
      Air Squat - 45 reps
      Double Under - 55 reps
      Air Squat - 45 reps
      Hand Release Pushup - 35 reps
      Double Goblet Squat - 25 reps
      Pullup - 15 reps
      BB Thruster - 5 reps with a 2 second PAUSE at the top of each rep