9/18/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Power Jerk - 5 reps 

#1  BB Low Hang Clean + Front Squat + Jerk
      4 sets x (2 + 1 + 2) reps at 70% of your Clean 1RM
      One set is 2 low hang cleans + 1 front squat + 2 jerks (power or split)
      Low Hang is to mid-shin.
      Weight is the same for all 4 sets.

#2  BB Back Squat 
      Do as many warmup reps and set as you like, then:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - Shooting for a heavy set of 8 reps (heavier than 9/12/17)
      Set 3 - 8 reps back down at 90%

#3  This is 3 rounds.  The first round looks like this:
      0:00 - Sledge VS Tire - 10 swings per side
      1:00 - Double Under - 27 reps
      2:00 - Hand Release Pushup - 24 reps
      3:00 - Cable Row - 21 reps at 100 lbs
      4:00 - Burpee - 18 reps
      5:00 - REST

      Round 2 starts at 6:00.
      For Round 2, subtract 3 reps from each exercise except Sledgehammer.
      Sledgehammer is 10 swings per side for all 3 rounds.
      (double under - 24 reps, pushup - 21 reps, row - 18 reps, burpee - 15 reps)

      Round 3 starts at 12:00.
      For Round 3, again subtract 3 reps from each exercise except Sledgehammer.
      (double under - 21 reps, pushup - 18 reps, row - 15 reps, burpee - 12 reps)