12/23/17

Warmup - Do 2 sets x 15 reps of Air Squat, then with an 
      unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps

#1  BB Power Clean + Hang Clean
      Work up to a heavy 1 + 2
      (1 power clean from the floor + 2 hang cleans)

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

#3  BB Clean Grip Deadlift
      Work up to one heavy set of 6 reps.
      Go heavier than 12/17.

#4  In any order and any combination, do:
      Burpee - 40 reps
      Cable Row - 40 reps at 100 lbs
      Seated DB Alternating Shoulder Press - 20 reps each side
      Run 400 meters with a 40 lb DB
      BB Waiter's Walk - 200 meters
      Weighted Plank - 2 total minutes with a 25 lb bumper