12/16/16

Warmup - Do 1 set x 25 reps of Air Squat, then 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  BB Clean And Jerk
      10 sets x 1 rep at 75% or heavier of Clean 1RM
      (Start at 75% and then try to add weight.)

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

#3  BB Clean Grip Deadlift 
      There is a two second PAUSE at the knee on each rep (only on the way up).
      Try to keep your chest up in the start position.  Your hips and 
      shoulders should move at the same time when the bar breaks
      contact with the floor.  
      4 sets x 4 reps at 80% of Clean 1RM

#4  Do 2 rounds of:
      Overhead Plate Walk - 50 meters
      Unweighted BB Alternating Lunge - 15 reps (15 reps each leg)
      Hand Release Pushup - 25 reps
      Toes to Bar - 12 reps