10/29/16

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

#1  BB Clean and Jerk (power or split)
      1 set x 2 reps at 70% of clean 1RM
      1 set x 2 reps at 75%
      1 set x 2 reps at 80%
      1 set x 2 reps at 85%

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

#3  BB Clean Grip Deadlift
      Work up to a 3 Rep Max.  Try to go heavier than your weight from 10/23.
      No drop sets.

#4  In any order, any combination, do:
      Tire Pull - 100 meters with 100 lbs in the tire
      Air Squat - 80 reps
      Double Under - 60 reps
      Burpee - 40 reps
      Cable Row - 20 reps