BACK          5/22/13

As part of your warmup, with an unweighted barbell, do 3 rounds of:

      Romanian Deadlift - 5 reps
      Hang Clean - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Overhead Squat - 5 reps

      Rest between rounds.

      THEN do BB Hang Cleans
      5 reps (50%) - 5 reps (55%) - 3 reps (60%) - 3 reps (65%)
      The percentages are based on your Squat Clean 1 Rep Max
      Rest about a minute or so between sets.

#1  BB Squat Clean      1-1-1-1-1-1 rep

      Recommended load for the six sets is 70%, 75%, 70%, 80%, 70%, 85%
      Rest between sets.  Focus on extending your hips completely before
      bending your arms and pulling yourself under the bar. 

#2  In 15 minutes, do as many rounds as possible of:

      BB Row - 5 reps (HEAVY)
      Burpee - 15 reps
      REST - 30 seconds
      Strict Weighted Pullup - 5 reps (HEAVY)
      Double Under - 20 reps
      REST - 30 seconds