2/24/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat (no pause) - 5 reps
      Behind the Neck Standing Press - 5 reps
      Front Squat (no pause) - 5 reps
      Standing Shoulder Press - 5 reps
      Hip Clean - 5 reps

#1  BB Front Squat (no pause)      2-2-2-2-2 reps

      Do as many warmup sets as you like.  Then do all 5 working sets at 85% of
      your front squat 1RM.  Rest between sets.

#2  BB Clean

      Every thirty seconds, do 1 rep at 70% of your clean 1RM.  Do 15 reps.

#3  Do 3 rounds of:

      BB Deadlift - 5 reps (heavy but perfect)
      Goblet Squat - 20 reps
      24" Box Jump - 20 reps
      Double Under - 40 reps

      This is continuous work.