LEGS          1/12/13

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

      Romanian Deadlift - 5 reps
      Hip Clean - 5 reps
      Standing Clean Grip Shoulder Press - 5 reps
      Hang Clean - 5 reps
      Behind the Neck Clean Grip Shoulder Press - 5 reps
      Front Squat (with a 3 second PAUSE at the bottom of each rep) - 5 reps

      Rest a minute or so between rounds.

#1  BB Squat Clean      1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  We will post our results.
      Start with a weight you can easily manage and then add weight each set.  

#2  Do 1 round of:

      BB Squat - 15 reps
      Fireman's Carry - 100 meters
      BB Squat - 12 reps
      Burpee Broad Jump - 50 meters
      BB Squat - 9 reps

#3  Every minute, on the minute, run a 100 meter shuttle.  Do 8 reps.

      Starting at the 25 meter line, run 25 meters, turn, run 50 meters, turn, and run
      25 meters.  Each rep starts at the 25 meter line.