Warmup - With an unweighted BB, do 2 rounds of:
Back Squat - 5 reps
Standing Shoulder Press - 5 reps
Front Squat - 5 reps
Push Press - 5 reps
#1 BB Jerk (power or split)
Work up to:
1 set x 2 reps at 70% of Clean 1RM
1 set x 2 reps at 77%
1 set x 2 reps at 85%
#2 Do 2 rounds of:
BB Ground to Overhead - 5 reps at 135 lbs
18" Squat Box Jump - 10 reps
BB Shrug - 15 reps
DB Incline Bench Press - 20 reps
Air Squat - 25 reps
Sledgehammer VS Tire - 30 seconds per side
Plate Pull - 40 feet
Rest 3 minutes between rounds.
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