3/29/17

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

#1  BB Jerk (Power or Split)
      Do as many warmup reps and sets as you like.  The sets that count are:
      1 set x 2 reps at 60% of Clean 1RM
      1 set x 2 reps at 65%
      1 set x 2 reps at 70%
      2 sets x 2 reps at 75%

#2  This is 3 rounds.
      For each exercise, do as many reps as you can in 45 seconds, then
      rest for 45 seconds, then move on to the next exercise.  Rest between
      rounds is also 45 seconds.

      Med Ball Wall Balls 
      Cable Row
      Plank (elbows and toes)