LEGS          3/13/13

As part of your warmup, with an unweighted BB, 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 about a minute between rounds.

#1  BB Clean (with a 2 second pause at the bottom of the rep) and Jerk      1-1-1-1-1 rep

      Start with 70% of your clean and jerk 1RM, and then try to increase weight each set.
      Rest between sets.  

#2  BB Squat      15-10-5 reps

      Rest between sets.  

#3  In 12 minutes, do as many rounds as you can of:

      Clean Grip Deadlift - 5 reps
      Front Squat - 5 reps
      Kipping Pullup - 10 reps
      BB Sumo High Pull - 10 reps
      Hand Release Pushup - 15 reps
      Air Squat - 15 reps

      Use the same bar and same weight for the deadlift and front squat.