10/5/16

Warmup - Do 5 rounds of:
      Run 50 meters
      DB Thruster - 5 reps (light weight)

      For the 50 meter runs, effort level is:
      Rd 1 - 50%, Rd 2 - 60%, Rd 3 - 70%, Rd 4 - 80%, Rd 5 - 90%

#1  Run 50 meters x 5 reps
      Effort level - 100%

#2  BB Hang Clean + Front Squat + Jerk
      4 sets x 2 reps at 70% of Clean 1RM
      One rep equals:
      Hang Clean + Front Squat + Jerk, then
      Hang Clean + Front Squat + Jerk

#3  BB Back Squat
      Work up to a max set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps.
      Try to beat your 5RM from 9/29/16.

#4  BB Clean Pulls
      4 sets x 5 reps at 80% of Clean 1RM.  

#5  In any order, any combination, do:
      DB Farmers Walk - 200 meters
      Overhead Plate Walk - 200 meters (45 lb plate)
      Double Under - 80 reps
      Pullup - 40 reps
      Burpee - 20 reps