7/8/17

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 Clean and Jerk
      Do as many warmup sets and reps as you like, then:
      2 sets x 1 rep at 75% of Clean 1RM
      1 set x 1 rep at 80%
      1 set x 1 rep at 85%
      1 set x 1 rep at 90%

#2  BB Back Squat
      Do as many warmup sets and reps as you like, then:
      Set 1 - 10 reps at 90% of your goal weight for today
      Set 2 - Trying to hit a 10 Rep Max (heavier than 7/2/17)
      Set 3 - 10 reps back down at 90% of goal weight for today

#3  Do 5 rounds of:
      0:00 - Toes to Bar - 7 reps, then Medicine Ball Wall Ball - 7 reps
      1:00 - BB Row - 7 reps, then BB Rack Press - 7 reps

      Round 2 starts at 2:00, Round 3 starts at 4:00, etc. 
      Try to use the same weight each round for barbell row and rack press.