BACK          6/9/13

As part of your warmup, do 3 rounds of:
      High Knee Power Skip - 50 meters
      Run - 50 meters

      Effort level is:  Round 1 - 50%, Round 2 - 60%, Round 3 - 70%
      Rest between rounds.

      Then do:  BB Row (95 lbs)      15-15 reps (rest between sets)

#1  Do 1 round of:

      Vertical Sledge VS Tire (swinging 12 - 6 o'clock) - 1 minute  (30 sec per side)
      Cable Row - 20 reps
      KB Swing - 20 reps
      Air Squat - 20 reps
      Kipping Pullup - 1 minute

#2  3-Position BB Clean Grip Deadlift          5-5-5-5 reps

      Start with a weight you can easily manage and then add weight each set.
      The bar stops at 3 different positions during each rep.  PAUSE for 1 second
      as soon as the weight breaks contact with the floor (when the weights are
      about 1-3" off the floor), then PAUSE for 1 second with the bar at knee
      height, then PAUSE for 1 second at the top of the rep.
      Rest between sets.

#3  Repeat #1 (1 round)