2/12/14

Warmup - At a comfortable pace, with an unweighted BB, do one round of:
      Behind the Neck Standing Press and Stretch - 5 reps
      Back Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Push Press - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps with a 5 second PAUSE at the bottom of each rep

#1  BB Back Squat (no pause)      8-8-8 reps

      Do as many warmup sets as you like.  The 3 sets that count are all at 70% of 1RM.
      Rest between sets.  

#2  Do 6 rounds of:

      BB Hip Clean - 2 reps
      BB Hang Clean - 2 reps
      BB Power Jerk - 2 reps

      Start with 50% of your clean 1RM and then try to add weight each set.
      Rest between rounds.

#3  This is 3 rounds.
      Round 1 is 3 minutes.
      Round 2 is 6 minutes.
      Round 3 is 9 minutes.

      In any of the rounds, if you finish the last exercise (BB Thruster), then start back at
      deadlift again.  Work all the way until the time limit for each round.  Start
      each round with deadlift.
      Rest 2 minutes between rounds.  

      BB Deadlift - 5 reps
      Toes to Bar - 10 reps
      Burpee - 15 reps
      Pullup - 20 reps
      Hand Release Pushup - 25 reps
      Sledgehammer VS Tire - 30 seconds of work per side (Vertical Swing)
      BB Thruster - 35 reps