10/17/16

Warmup - With an unweighted BB, do one round of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Power Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Clean and Jerk
      1 set x 2 reps at 65%
      1 set x 2 reps at 70%
      1 set x 2 reps at 75%
      2 sets x 2 reps at 80%

#2  BB Back Squat 
      Work up to a 3 Rep Max.
      Then take off 10% and do 3 more sets x 3 reps

#3  On EVEN minutes, do 4 reps of BB Clean Grip Deadlift at 110% of clean 1RM
      On ODD minutes, do Burpees

      You are done with #3 when you complete 50 Burpees.