6/14/17

Warmup - Air Squat - 2 sets x 15 reps, then with an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps
      
#1  Low Hang Clean + Front Squat + Jerk
      4 sets x (1+1+1) at 80% of Clean 1RM
      One set is one low hang clean, then one front squat, then one jerk.
      Low hang is to mid-shin.

#2  BB Back Squat
      Work up to a heavy set of 3 reps.  No drop sets.

#3  Do one round of:
      Burpee - 10 reps
      24" Box Jump - 20 reps
      Burpee - 10 reps
      American Kettlebell Swing - 40 reps
      Burpee - 10 reps
      Air Squat - 60 reps
      Burpee - 10 reps
      Plate Pull - 80 feet
      Burpee - 10 reps