9/11/16

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

#1  BB Clean + Front Squat + Jerk
      3 sets at 60% of clean 1RM
      One set equals:
      Clean + Front Squat + Jerk, then
      Clean + Front Squat + Jerk, then
      Clean + Front Squat + Jerk

#2  BB Back Squat 
      Work to a heavy set of 10 reps.
      Then take off 10% and do 2 more sets x 10 reps

#3  BB Clean Pulls
      4 sets x 6 reps at 80% of clean 1RM

#4  This is 4 rounds of continuous work.  Round 1 looks like this:
      Pullup - 15 reps
      Hand Release Pushup - 21 reps
      Air Squat - 27 reps

      Subtract 3 reps from each exercise every round.
      Round 2 is 12 pullups, 18 pushups, and 24 air squats.
      Round 3 is 9 pullups, 15 pushups, and 21 air squats.
      Round 4 is 6 pullups, 12 pushups, and 18 air squats.