1/4/18

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  Power Clean + Hang Clean
      Work up to a heavy set of 1 Power Clean + 1 Hang Clean

#2  BB Front Squat + BB Back Squat 
      4 sets x (2 front squats + 4 back squats)
      Set 1 - 2+4 reps at 90% of goal weight for today
      Set 2 - 2+4 reps at goal weight for today
      Sets 3 and 4 - 2+4 reps back down at 90%

      Heavier than 12/29/17

#3  BB Clean Grip Deadlift
      Work up to one heavy set of 4 reps.
      
#4  Do one round of:
      Air Squat - 50 reps
      Run 300 meters
      American Kettlebell Swing - 25 reps
      Double Under - 50 reps
      Tire Pull - 50 meters with 50 lbs in the tire
      DB Thruster - 25 reps
      Double Suicide - 1 rep on the 50 meter course