6/2/17

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Thruster - 10 rep

#1  Low Hang clean + Front Squat + Jerk (power or split)
      4 sets x (2 + 2 + 1) at 75% of Clean 1RM
      So one set = 2 hang cleans + 2 front squats + 1 jerk
      Low hang is to mid-shin.

#2  BB Back Squat
      Do as many warmup reps and sets as you like.
      The sets that count are:
      1 set x 3 reps at 75% of Back Squat 1RM
      1 set x 3 reps at 80%
      1 set x 3 reps at 85%
      1 set x 3 reps at 90%

#3  This is 5 rounds.
      0:00 - BB Row - 10 reps, DB Incline Bench Pr - 22 reps, Goblet Squat - 18 reps
      3:00 - BB Row - 12 reps, DB Incline Bench Pr - 20 reps, Goblet Squat - 20 reps
      6:00 - BB Row - 14 reps, DB Incline Bench Pr - 18 reps, Goblet Squat - 22 reps
      9:00 - BB Row - 16 reps, DB Incline Bench Pr - 16 reps, Goblet Squat - 24 reps
      12:00 - BB Row - 18 reps, DB Incline Bench Pr - 14 reps, Goblet Squat - 26 reps