11/6/18

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 Hang Clean - 4 sets x 2 reps at 80% of Clean 1RM

#2  BB Back Squat 
      Do as many warmup reps and sets as you like.
      Work up to a heavy set of 3 reps (heavier than top set from 10/31)
      Then take off 10% and do 4 more sets x 3 reps

#3  With a 10 minute time limit, get as far as you can with:
      Double Suicide - 1 rep on the 50 meter course
      Tire Pull - 25 meters with 100 lbs in the tire
      18" Box Squat - 15 reps (full depth squat on each rep)
      Reverse Bear Crawl - 50 meters
      Run 200 meters
      Pushup to DB Row - 10 reps
      Cable Row - 25 reps 
      Goblet Squat - 25 reps

      You are done when you hit 10 minutes, or you finish the goblet squats.