3/10/17

Warmup - Do one round of:
      Air Squat - 15 reps 
      Pushup - 15 reps (not hand release)
      Kettlebell Deadlift - 15 reps
      Unweighted BB Row - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Power Clean + Push Press
      4 sets x (3 + 2) reps at 70% of Clean 1RM
      So one set is 3 power cleans and then 2 push presses

#2  This is 20 total sets.  10 sets of back squats and 10 sets of box jumps.
      EVEN minutes - Back Squat - 2 reps at 70% of Back Squat 1RM
      ODD minutes - Box Jump

      For the Squat, PAUSE for 2 seconds at the bottom of the first rep only.
      Regular tempo on the second rep.

      For the first 4 sets of box jump - 3 reps at 30"
      For sets 5, 6, and 7 - 2 reps and add height to the box
      for sets 8, 9, and 10 - 1 rep and add height to the box again

#3  In any order, any combination, do:
      Tire Pull - 100 meters with 100 lbs in the tire
      Double Under - 80 reps
      Air Squat - 60 reps
      Cable Row - 40 reps
      Burpee - 20 reps