12/4/16

Warmup - Do 20 Air Squats, 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 Hang Clean + Front Squat + Jerk
      3 sets x (2+2+2) reps at 70% of clean 1RM
      One set is 2 hang cleans + 2 front squats + 2 jerks

#2  BB Back Squat - Figure out a target weight for a max set of 4 reps.
      Try to beat your 4 Rep Max from 11/28.  This is 3 sets.
      Set 1 - 4 reps at 90% of your target 4 Rep Max
      Set 2 - 4 Rep Max
      Set 3 - 4 reps at same weight as Set 1

#3  With a partner, in 15 minutes do as many rounds as you can of:
      DB Thruster - 15 reps
      Medicine Ball Wall Ball Shots - 14 reps
      Cable Row - 13 reps
      Toes to Bar - 12 reps
      Burpee - 11 reps

      ALTERNATE EXERCISES BETWEEN PARTNERS.  
      Partner A does 15 thrusters, then Partner B does 14 wall balls.
      Partner A does 13 reps of cable row, then Partner B does 12 toes to bar.
      Partner A does 11 burpees, then Partner B does 15 thrusters, etc.
      Keep alternating exercises until you hit the time limit.