6/3/18

Warmup - At a comfortable pace, do one round of:
      Air Squat - 18 reps
      Pushup - 15 reps
      Unweighted BB Back Squat - 12 reps
      Pullup - 9 reps
      18" Squat Box Jump - 6 reps

#1  Box Jump - 6 sets x 3 reps
      Start at 30" and then try to add height each set.

#2  BB Back Squat - 4 sets x 4 reps
      Do as many warmup sets and reps as you like, then:
      Set 1 - 4 reps at 90% of goal weight for today
      Set 2 - 4 reps at goal weight for today (heavier than 5/28)
      Sets 3 and 4 - 4 reps back down at 90%

#3  BB Clean Grip Deadlift - 4 sets x 4 reps at 85% of Clean 1RM
      PAUSE for one second on the way up when the bar is at mid shin.

#4  Do 7 rounds of:
      EVEN minutes - Run 100 meters in less than 20 seconds
      ODD minutes - Burpee - 7 reps