3/17/18

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

#1  BB Clean and Jerk
      4 sets x (2 + 1) at 80% of Clean 1RM
      1 set is 2 cleans plus one jerk

#2  BB Back Squat 
      4 sets x 8 reps at 70% of Back Squat 1RM

#3  In any order and any combination, do:
      DB Row - 50 total reps (25 reps each side, 60 lb DB or heavier)
      Air Squat - 50 reps
      Hand Release Pushup - 50 reps
      Cable Row - 50 reps
      Medicine Ball Wall Balls - 50 reps

      You are going to WORK for 2 minutes, then REST for 1 minute, 
      work for 2 minutes, then rest for 1 minute, etc. until you complete
      all reps.