1/17/19

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 Power Clean
      Work up to a heavy set of 4 reps.

#2  BB TEMPO Back Squat - 4 sets x 6 reps
      5 second descent on each rep
      Set 1 - 55% of Back Squat 1RM
      Set 2 - 60%
      Set 3 - 65%
      Set 4 - 70%

#3  Start a timer:
      EVEN minutes - Clean Grip Deadlift - 3 reps at 100% of Clean 1RM
      ODD minutes - Any order, any combination, do:
                                   Pullup - 25 reps
                                   Hand Release Pushup - 50 reps
                                   Air Squat - 75 reps
      You are done with #3 when you finish all reps of pullup, pushup, and air squat.