LEGS          1/30/13

      As part of your warmup, with an unweighted barbell, do 2 rounds of:

      Snatch Grip Romanian Deadlift - 5 reps
      Hang Muscle Snatch - 5 reps
      Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps
      Front Squat (change to a clean grip) - 5 reps
      Hip Clean - 5 reps

      Rest for roughly one minute between rounds.

#1  In 10 minutes, do as many rounds as possible of:

      BB Squat Clean and Jerk - 1 rep
      Strict Pullup - 5 reps
      BB Sumo High Pull - 10 reps
      Hand Release Pushup - 15 reps

#2  Do 2 rounds of:

      BB Squat (2 second PAUSE) - 4 reps
      Behind the Neck Split Jerk - 1 rep
      Front Squat (2 second PAUSE) - 4 reps

      Rest between rounds.  Try to complete all 9 reps without setting the bar down.  

#3  Air Squat - 150 reps