LEGS - 12/2/13

Warmup - With an unweighted BB, for 3 minutes, do:
      Back Squat (no pause) - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps

      Work continuously, but at a comfortable pace, going back and forth between 
      the squat and the standing press.

#1  BB Clean
      Every minute, on the minute, do 2 reps.  You will do 8 sets.
      Reset your starting position for each rep.  Not touch and go.
      Load is 75% of your Clean 1RM.

#2  BB Front Squat + Split Jerk

      Set 1 - 3 front squats + 3 split jerks at 60% of clean 1RM
      Set 2 - 2 front squats + 2 split jerks at 65%
      Set 3 - 2 front squats + 1 split jerk at 70%
      Set 4 - 2 front squats + 1 split jerk at 75%
      Set 5 - 2 front squats + 1 split jerk (by feel)
      Set 6 - 2 front squats + 1 split jerk (by feel)

      For all reps of front squats, PAUSE for 3 seconds at the bottom of each rep.

#3  This is 3 rounds.  Round 1 looks like this:

      BB Back Squat - 20 seconds (do as many quality reps as you can)
      REST - 40 seconds
      Burpee - 20 seconds (do as many quality reps as you can)
      REST - 40 seconds
      24" Box Jump - 20 seconds (do as many quality reps as you can)
      REST - 40 seconds
      Goblet Squat - 20 seconds (do as many quality reps as you can)
      REST - 40 seconds

      For Round 2,  work for 30 seconds at each exercise, then rest for 30 seconds.
      For Round 3, work for 40 seconds at each exercise, then rest for 20 seconds.