1/19/14

Warmup - Do 30 Air Squats, then with an unweighted BB, do 2 rounds of:
      Hip Clean - 5 reps
      Standing Clean Grip Shoulder Press - 5 reps (lock out at the top)
      Hang Clean - 5 reps
      Behind the Neck Standing Clean Grip Shoulder Press - 5 reps (lock out at the top)
      Front Squat (no pause) - 5 reps

#1  BB Reverse Deadlift + BB Clean
      Set 1 - 50% of clean 1RM - 3 reps
      Set 2 - 60% of clean 1RM - 3 reps
      Set 3 - 70% of clean 1RM - 2 reps
      Set 4 - 75% of clean 1RM - 2 reps
      Set 5 - 80% of clean 1RM - 1 rep
      Set 6 - By feel - 1 rep

      One rep of reverse deadlift + clean equals:
      Clean Grip Deadlift, up at a normal tempo - 1 rep
      5 SECONDS to lower the weight to the floor, slow and controlled
      BB Clean at a normal tempo - 1 rep

#2  BB Back Squat      8-8-8 reps

      Load for all 3 sets is 65% of your back squat 1RM.  Rest between sets.

#3  With a 9 minute time limit, get as far as you can with:

      BB Front Squat (no pause) - 10 reps
      Run 200 meters
      American Kettlebell Swing - 20 reps
      Double Leg Hop - 25 meters
      Tire Pull with 100 lbs in the tire - 25 meters
      DB Thruster - 20 reps
      Double Suicide on the 50 meter course

      You are done when either you finish the double suicide, or you reach 9 minutes,
      whichever comes first.