9/916

Warmup - Do one round of:
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Standing Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Row
      4 sets x 5 reps 
      Start at 60% of clean 1RM, then add weight each set.

#2  Do one round of:
      BB Clean Grip Deadlift - 5 reps 
      Pullup - 5 reps
      Double Under - 50 reps
      BB Clean Grip Deadlift - 4 reps
      Pullup - 5 reps
      Double Under - 40 reps
      BB Clean Grip Deadlift - 3 reps
      Pullup - 5 reps
      Double Under - 30 reps
      BB Clean Grip Deadlift - 2 reps
      Pullup - 5 reps
      Double Under - 20 reps
      BB Clean Grip Deadlift - 1 rep
      Pullup - 5 reps
      Double Under - 10 reps

      Weight for deadlift is 100% of clean 1RM.