LEGS          2/11/13

#1  Do 5 sets of:

      BB Front Squat (with a 2 second PAUSE at the bottom of each rep) - 3 reps
      BB Split Jerk - 1 rep

      Start with a weight you can easily manage and then increase weight each set.
      Go straight from the squat to the split jerk without setting the bar down.  
      Rest between sets.  

#2  Every 20 seconds, do 1 rep of BB Squat Clean at 70% of your 1RM.
      Do 10 total reps.  Your last set starts at 3 minutes.
      When you finish your last clean, then immediately:

      Run 1000 meters on the 50 meter course.  The goal is to run it in less than 4:30.
      If you run each 100 meter split in 27 seconds, you will finish right at 4:30.

#3  Every minute, on the minute, do 5 reps of Ground to Overhead (recommended
      weight is 135 lbs).  Do 5 total sets.  
      When you finish your last ground to overhead, then immediately do:

      Double Under - 50 reps