2/21/17

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  BB Jerk (Split or Power)
      1 set x 2 reps at 50% of clean 1RM
      1 set x 2 reps at 60%
      1 set x 2 reps at 70%
      5 sets x 1 rep at 75% or heavier

      For the singles, start at 75% and then try to add weight each set.

#2  Do 2 rounds of:
      DB Thruster - 21 reps
      DB Reverse Fly - 18 reps
      Prisoner Squat - 15 reps
      Cable Tricep Pressdown - 12 reps
      18" Squat Box Jump - 9 reps
      BB Push Press - 6 reps
      REST 1 minute 
      Double Under - as many reps as you can in one minute

      Rest 2 minutes between rounds.