LEGS - 11/8/13

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat (no pause) - 5 reps
      Front Squat (no pause) - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

#1  BB Clean      5-4-3-2 reps

      PAUSE for 3 seconds at the bottom of each rep (after you receive the bar,
      when you are essentially in the bottom position of a front squat).
      Set 1 - 60% of clean 1RM
      Set 2 - 65% of clean 1RM
      Set 3 - 70% of clean 1RM
      Set 4 - 75% of clean 1RM

      These are not touch and go reps.  Reset your starting position for every rep.  
      Rest between sets.  

#2  BB Back Squat (no pause)      5-4-3-2 reps

      Try to add weight each set.    
      Rest between sets.

#3  Every minute, on the minute, run 100 meters on the 50 meter course.
      You will do 6 total reps.  
      Try to complete each rep in less than 20 seconds.  

#4  BB Back Squat - 15 reps
      Burpee - 7 reps
      REST - 60 seconds
      BB Back Squat - 11 reps
      Burpee - 11 reps
      REST - 60 seconds
      BB Back Squat - 7 reps
      Burpee - 15 reps
      
      Use the same weight for all 3 sets of BB Back Squat.