BACK          6/21/13

As part of your warmup, do 3 rounds of:
      BB Hang Clean and Jerk (unweighted BB) - 3 reps
      Kipping Pullup - 6 reps
      Pushup (not hand release) - 9 reps
      Air Squat - 12 reps

      Rest a minute or so between rounds.

#1  Strict Weighted Pullup

      Every minute, on the minute, do 4 reps.  You will do 10 total sets.
      Try to use the same weight for all 10 sets.

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

      BB Row - 10 reps
      24" Box Jump - 15 reps
      Double Under - 20 reps