9/5/16

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps
      Standing Shoulder Press - 9 reps
      Front Squat - 6 reps
      Push Press - 3 reps

#1  BB Front Squat with a 3 second PAUSE at the bottom of each rep
      4 sets x 4 reps at 70% of Front Squat 1RM

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

#3  This is 2 rounds.  One round looks like this:
      Kettlebell Upright Row - 24 reps
      24" Box Jump - 16 reps
      Close Grip Pushup - 24 reps (tips of thumbs about 2" apart)
      BB Row - 16 reps
      Prisoner Squat - 24 reps
      DB Alternating Incline Bench Press - 16 reps (8 reps per side)

      Rest 2 minutes between rounds.