LEGS - 9/9/13

Warmup - With an unweighted BB, at a comfortable pace, do 2 rounds of:
      Hip Clean - 5 reps
      Standing Clean Grip Shoulder Press - 5 reps
      Hang Clean - 5 reps
      Behind the Neck Clean Grip Standing Shoulder Press - 5 reps
      Front Squat (no pause) - 5 reps

#1  BB Back Squat with a 3 second PAUSE at the bottom of each rep     3-3-3-3-3-3 reps

      Rest between sets.  Start with a weight you can easily manage and then try to increase
      weight each set.

#2  Do 3 rounds of:

      Air Squat - 25 reps
      BB Ground to Overhead - 5 reps
      High Knee Power Skip - 50 meters
      Sprint - 50 meters
      BB Front Squat (no pause) - 5 reps
      Tire Drag (walking backward w/ tire plus 100 lbs) - 25 meters
      
      REST THREE MINUTES between rounds.