7/27/17

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      DB Lateral Raise - 10 reps (light weight)
      DB Reverse Fly - 10 reps (light weight)
      Air Squat - 10 reps

#1  BB Push Press + BB Power Jerk
      4 sets x (3+3)
      One set is 3 push presses + 3 power jerks
      Start with 50% of your jerk 1RM and work up to a heavy 3 + 3.

#2  This is 4 rounds.  One round is:
      BB Front Squat - 3 reps at 55% of your front squat 1RM
      Toes to Bar - 10 reps
      Burpee - 10 reps
      BB Row - 10 reps

      Rounds start at 0:00, 3:00, 6:00, and 9:00.