3/11/17

Warmup - Do 1 round of:
      Pushup (1.5 REP) - 12 reps
      DB Lateral Raise - 12 reps
      DB Reverse Fly - 12 reps
      Unweighted BB Standing Shoulder Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  BB Jerk (Split or Power)
      Do as many warmup reps and sets as you like.  The sets that count are:
      1 set x 3 reps at 60% of Clean 1RM
      1 set x 3 reps at 65%
      3 sets x 3 reps at 70%

#2  In 10 minutes, do as many rounds as you can of:
      Plate Front Raise - 10 reps
      DB Reverse Fly - 10 reps
      Air Squat - 20 reps
      Seated DB Shoulder Press - 10 reps
      BB Row - 10 reps

      This is continuous work.