Warmup - Do 20 Air squats, then with an unweighted BB, do 1 round of:
Back Squat - 5 reps
Standing Shoulder Press - 5 reps
Front Squat - 5 reps
Push Press - 5 reps
Hang Power Clean - 5 reps
Power Jerk - 5 reps
#1 BB Clean and Jerk
Do as many warmup sets and reps as you like, then:
4 sets x 1 rep at 85% of Clean 1RM
#2 BB Back Squat
Do as many warmup sets and reps 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%
Goal for today is to go heavier than 10/18 and hopefully
hit a new 2 Rep Max
#3 With a partner, in any order and any combination, do:
BB Clean Grip Deadlift - 20 reps at 90% of Clean 1RM
Sledgehammer VS Tire - 40 reps each side
Medicine Ball Wall Ball - 60 reps
Hand Release Pushup - 80 reps
Cable Row - 100 reps at 100 lbs
Only one partner is working at a time.
Partner A works on EVEN minutes.
Partner B works on ODD minutes.
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