5/27/17

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters at the following effort level:
            Round 1 - 50%, Round 2 - 60%, Round 3 - 70%,
            Round 4 - 80%, Round 5 - 90%

#1  Run 100 meters - 3 reps at 100%
      Rest between reps

#2  BB Back Squat 
      Do as many warmup reps and sets as you like.
      The sets that count are:
      1 set x 4 reps at 80% of Back Squat 1RM
      1 set x 2 reps at 90% 
      1 set x 1 rep at 95%

#3  This is 2 rounds.
      At the start of each minute, do one rep of Power Clean + Power Jerk
      at 60% of Clean 1RM.  Round 1 looks like this:
      0:00 - PC+PJ - 1 rep, then 30" Box Jump - 5 reps
      1:00 - PC+PJ - 1 rep, then Medicine Ball Wall Ball - 10 reps
      2:00 - PC+PJ - 1 rep, then Hand Release Pushup - 15 reps
      3:00 - PC+PJ - 1 rep, then Cable Row - 20 reps
      4:00 - PC+PJ - 1 rep, then Double Under - 25 reps

      Round 2 starts at 6:00.

#4  BB Clean Pulls
      4 sets x 3 reps at 90% of Clean 1RM