5/10/18

Warmup - Do one round of:
      Air Squat - 12 reps
      Kettlebell Deadlift - 12 reps
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 12 reps

#1  BB Back Squat - 3 sets x 12 reps
      Set 1 - 12 reps (heavier than 4/28/18)
      Sets 2 and 3 - 12 reps at 90% of Set 1

#2  BB Clean Deadlift - 4 sets x 3 reps at 80% of Clean 1RM
      PAUSE for one second as soon as the barbell breaks contact
      with the floor, then PAUSE for one second at the knee.  Normal
      tempo when you lower the barbell.

#3  Do one round of:
      BB Thruster - 5 reps (PAUSE for 2 seconds at the top of each rep)
      Pullup - 10 reps
      Cable Row - 20 reps
      Hand Release Pushup - 30 reps
      Air Squat - 40 reps
      Double Under - 50 reps
      Air Squat - 40 reps
      Hand Release Pushup - 30 reps
      Cable Row - 20 reps
      Pullup - 10 reps
      BB Thruster - 5 reps (PAUSE for 2 seconds at the top of each rep)