12/11/17

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

#1  BB Power Clean + Hang Clean
      4 sets x (1 + 3) reps at 75% of Clean 1RM
      One set is 1 power clean from the floor + 3 hang cleans

#2  BB Front Squat + BB Back Squat
      3 sets x (3 front squats + 6 back squats)
      Set 1 - 90% of your goal weight for today
      Set 2 - goal weight for today
      Set 3 - back down to 90%

      Set 2 should NOT be a max.  Moderate weight today.  
      Weights go up 12/17 and then a max 3 + 6 on 12/23.

#3  BB Clean Grip Deadlift
      Work up to one heavy set of 6 reps.
      Heavier than 12/5.

#4  On EVEN minutes, run 100 meters in less than 20 seconds.  
      On ODD minutes, do 7 Burpees.

      Do 14 total sets (7 sets of 100 meter run and 7 sets of burpees)