6/21/18

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

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

#2  BB Back Squat - 4 sets x 2 reps
      Set 1 - 2 reps at 90% of your goal weight for today
      Set 2 - 2 reps at goal weight for today
      Sets 3 and 4 - 2 reps back down at 90%

#3  Start a timer.  Round 1 looks like this:
      0:00 - Pullup - 8 reps
      1:00 - Hand Release Pushup - 14 reps
      2:00 - Air Squat - 20 reps

      Round 2 starts at 3:00.
      For each round, add 2 reps per exercise.  So for round 2, do
      10 pullups, 16 pushups, and 22 air squats.

      Keep adding 2 reps to each exercise each round until you either
      fail to complete the required number of reps for that minute, OR
      you complete 5 rounds (Rd 5 is 16 pullups, 22 pushups, 28 air squats).