9/23/16

Warmup - Do 20 Air Squats, then with an unweighted BB, do 1 round of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Power Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Clean and Jerk
      1 set x 5 reps at 50% of clean 1RM
      1 set x 4 reps at 60%
      1 set x 3 reps at 70%
      1 set x 2 reps at 80%
      3 sets x 1 rep at anything above 80%

#2  BB Front Squat 
      Work up to a max set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps.

#3 BB Clean Grip Deadlift
      Work up to a heavy set of 10 reps.  No drop sets.
      Try to go heavier than 9/17/16.

#4  In 5 minutes, do as many rounds as you can of:
      Unweighted BB Squat Jump      5-7-9-11 reps....
      Hand Release Pushup                 5-7-9-11 reps....
      Toes to Bar                                   5-7-9-11 reps....

      Do 5 reps of each exercise for the 1st round, 7 reps for the second round,
      9 reps for the 3rd round, etc. until you reach 5 minutes.