LEGS - 11/14/13

Warmup - With an unweighted BB, do 3 rounds of:
      Front Squat - 5 reps
      Hip Clean - 5 reps
      Split Jerk - 5 reps

      Then do:
      BB Clean and Jerk - 6 reps at 40% of clean 1RM - 4 reps at 50%, 2 reps at 60%

#1  BB Clean plus Front Squat.  This is 5 sets.  For each set, you will do one rep
      of squat clean, and then 2 reps of front squat.  The loads for each set are:
      Set 1 - 70% of clean 1RM
      Set 2 - 75%
      Set 3 - 80%
      Set 4 - 85%
      Set 5 - 90%

#2  You will do one set, every minute, on the minute.  Round 1 looks like this:

      0:00 - BB Back Squat - 9 reps
      1:00 - Hand Release Pushup - 9 reps
      2:00 - Jump Squat - 9 reps
      3:00 - Kipping Pullup - 9 reps

      Round 2 starts at 4:00, and you will do 12 reps per exercise.
      Round 3 starts at 8:00, and you will do 15 reps per exercise.

      You will continue to add 3 reps to each exercise every round until either
      a) you fail to complete one of the sets in one minute
      b) you complete Round 5 (21 reps per exercise)

      For the Back Squat, pick a weight before you start and then try to stick with that
      weight for all the rounds.