BACK          12/5/12

#1  Do 2 rounds of:

      BB Row - 20 reps
      Suicide (on the 50-meter course) - 1 rep
      Vertical Sledgehammer (swinging 12 - 6 o'clock) - 20 reps per side
      DB Reverse Fly - 20 reps

      Rest between rounds.

#2  Do 2 rounds of:

      Clean Grip Deadlift - 1 rep
      Clean Grip Romanian Deadlift - 3 reps
      Hang Squat Clean - 3 reps

      Load is 65% of your squat clean 1RM.  There is a demo video of these three
      combined exercises.  Rest between rounds.  Focus on technique here.  Try to
      get full hip extension before pulling yourself under the bar on the cleans. 

#3  Do 2 rounds of:

      Cable Row - 20 reps
      Burpee Broad Jump - 25 meters
      Horizontal Sledge (there is a demo video) - 20 reps per side
      DB Reverse Fly - 20 reps

      Rest between rounds.