10/30/17

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Back Squat 
      Work up to a heavy single.  No drop sets.

#2  This is 3 rounds.  Round 1 looks like this:
      0:00 - Hang PC + PJ - 3 + 3 reps, then 30" Box Jump - 5 reps
      1:30 - Clean Grip Deadlift - 3 reps, then Med Ball Wall Ball - 10 reps
      3:00 - BB Front Squat - 6 reps, then Hand Release Pushup - 15 reps
      4:30 - Clean Grip Deadlift - 3 reps, then Cable Row - 20 reps at 100 lbs
      6:00 - Hang PC + PJ - 3 + 3 reps, then Double Under - 25 reps

      Round 2 starts at 8:00.  Round 3 starts at 16:00.
      Hang PC + PJ (3 + 3)  = 3 Hang Power Cleans + 3 Power Jerks, 
      and load is 60% of Clean 1RM
      Clean Grip Deadlifts are at 90% of Clean 1RM
      Front Squat is also 60% of Clean 1RM