LEGS          9/8/12

#1  Air Squat - 2 minutes

#2  Overhead Squat PAUSE          3-3-3-3 reps

      Pause for 3 seconds at the bottom of each rep.
      Start with a weight you can easily manage and then try to increase
      weight each set.  

#3  BB Clean and Jerk          2-2-2-2 reps

      Loads (as a percentage of 1RM) are 65%, 70%, 75%, and 80%

#4  Sprint 50 Meters - 7 reps
  
      Effort level is 60% for the first rep, 80% for the second rep, and 100% for 
      the remaining 5 reps.  After each rep, walk back to the start line and 
      immediately begin your next rep.

#5  Do one round of:

      BB Back Squat - 20 reps
      Double Unders - 40 reps