11/17/17

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

#1  BB Clean + Jerk (power or split)
      Work up to 6 sets x 2 reps at 70% of Clean 1RM
      PAUSE for 1 second on the way up, right after the barbell
      breaks contact with the floor.  So the barbell will be about 
      mid-shin for the PAUSE.

#2  BB Front Squat 
      5 sets x 5 reps at 70% of front squat 1RM

#3  Start a timer.
      On EVEN minutes, do 8 reps of BB Row at 135 lbs
      On ODD minutes, do Burpees

      You are done with #3 when you complete 60 Burpees.