10/12/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Clean Grip Row - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps 

#1  BB Clean + Front Squat + Jerk
      4 sets x (1+1+1) at 80% of 1RM
      1 set is 1 clean + 1 front squat + 1 jerk

#2  BB Back Squat  
      There will be sets of 2 reps today, 10/18, and 10/24.
      Shoot for a somewhat heavy double today, then heavier on
      10/18 and then hopefully a 2 Rep Max on 10/24.
      For today, do as many warmup reps and sets as you like, then:
      Set 1 - 2 reps at 90% of your goal weight for today
      Set 2 - 2 reps at goal weight for today
      Sets 3, 4, and 5 - 2 reps back down at 90%

#3  Do 2 rounds of:
      Burpee - 6 reps
      Seated DB Shoulder Press - 15 reps
      Burpee - 6 reps
      Pullup - 20 reps
      Burpee - 6 reps
      Air Squat - 25 reps
      Burpee - 6 reps
      Sledgehammer VS Tire - 30 seconds per side
      Burpee - 6 reps
      Double Under - 35 reps

      Rest 3 minutes between rounds.