LEGS          6/11/13

As part of your warmup, do:
      Air Squat - 30 reps
Then, with an unweighted BB, do 2 rounds of:
      Front Squat (no pause) - 10 reps
      Hip Clean - 3 reps
      Push Press - 10 reps
      Split Jerk - 3 reps
Rest between rounds, then run 50 meters (4 reps)
      Effort for the 4 reps is 50%, 60%, 70%, 70%

#1  Every minute, on the minute, run 100 meters in less than 20 seconds.

      Run on the 50 meter course and do 8 total reps.

#2  Do 4 rounds of:

      BB Front Squat (with a 3 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 front squat to the split jerk without setting the bar down.  Rest 
      between sets.

#3  Do 3 rounds of:

      BB Squat (no pause)      Round 1 - 9 reps, Round 2 - 12 reps, Round 3 - 15 reps
      Burpee      Round 1 - 18 reps, Round 2 - 24 reps, Round 3 - 30 reps
      BB Deadlift      Round 1 - 9 reps, Round 2 - 12 reps, Round 3 - 15 reps
      DB Thruster      Round 1 - 18 reps, Round 2 - 24 reps, Round 3 - 30 reps

      Rest between rounds.  Go as heavy as you can with good posture and technique.