10/18/16

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Thruster - 5 reps

#1  BB Jerk (power or split) with a 2 second PAUSE in the receiving position
      4 sets x 3 reps at 70% of clean 1RM
      So, with the BB in the front rack position, dip, drive, and then pause
      for 2 seconds when you receive/catch the BB, before you stand all the way up.

#2  Do 1 round of:
      Medicine Ball Wall Balls - 10 reps to a 10' target
      DB Lateral Raise - 20 reps
      American Kettlebell Swing - 30 reps
      Double Under - 40 reps
      Air Squat - 50 reps
      Double Under - 40 reps
      American Kettlebell Swing - 30 reps
      DB Lateral Raise - 20 reps
      Medicine Ball Wall Balls - 10 reps to a 10' target