11/22/16

Warmup - With an unweighted BB do 2 rounds of:
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  Do a set every minute, on the minute, for 20 sets.
      For the first 10 sets (minutes 0 - 9):
      EVEN minutes - BB Clean and Jerk - 2 reps at 70% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 10 reps

      For the last 10 minutes (minutes 10 - 19):
      EVEN minutes - BB Clean and Jerk - 1 rep at 80% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

#2  BB Front Squat with a 2 second PAUSE at the bottom of each rep
      4 sets x 3 reps at 85% of clean 1RM

#3  Do one round of:
      Run 200 meters
      DB Farmers Walk - 100 meters
      Hand Release Pushup - 25 reps
      DB Row - 20 reps (10 per side)
      Medicine Ball Wall Balls - 15 reps