LEGS - 12/14/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Behind the Neck Standing Press - 5 reps
      Front Squat (no pause) - 5 reps
      Row - 5 reps
      Hang Clean - 5 reps

#1  BB Clean      2-2-2-2-2 reps

      For all reps, you will PAUSE for 2 seconds on the way up, when the bar is
      just above your knees.  Reset your starting position for each rep.  Start with
      50% of your clean 1RM and then try to add weight each set.  Rest between
      sets.

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

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

#3  Every minute, on the minute, you will do a set.  This is 16 total sets.

      At 0, 4, 8, and 12 min. - Burpee - 10 reps
      At 1, 5, 9, and 13 min.  - Run 100 meters in less than 20 seconds
      At 2, 6, 10, and 14 min.  - BB Thruster - 10 reps (2 sec PAUSE at top of each rep)
      At 3, 7, 11, and 15 min.  - Goblet Squat - 40 seconds of work