11/29/17

Warmup - With an unweighted BB, do one round of:
      Back Squat - 10 reps
      Standing Shoulder Press - 10 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  Power Clean + Hang Clean
      4 sets x (2 + 3) reps at 70% of Clean 1RM
      One set is 2 power cleans + 3 hang cleans

#2  BB Front Squat + BB Back Squat
      2 sets x (4 + 8) reps
      Set 1 - 4 + 8 reps at 90% of your goal weight for today
      Set 2 - 4 + 8 reps at goal weight for today
      No drop sets.
      GO HEAVIER THAN 11/23.

#3  BB Clean Grip Deadlift
      Work up to 1 set x 8 reps that is heavier than 11/23.
      No drop sets.

#4  This is 2 rounds.  Round 1 looks like this:
      Cable Row - 24 reps
      24" Box Jump - 16 reps
      Hand Release Pushup - 24 reps
      BB Row - 16 reps
      Goblet Squat - 24 reps
      DB Alternating Incline Bench Press - 16 reps (8 reps each side)

      REST 2 minutes between rounds.