2/6/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Clean and Power Jerk      5-4-3-2-1 rep

      Start with 55% of your clean 1RM and then add weight each set.  NO touch
      and go reps.  RESET your starting position for every single rep.  Rest between
      sets.

#2  Do 2 rounds of:

      0:00 - Toes to Bar - 10 reps
      1:00 - BB Front Squat (no pause, pick it up from the floor) - 4 reps
      2:00 - Kipping Pullup - 15 reps
      3:00 - BB Back Squat (1.5 REP) - 4 reps
      4:00 - Hand Release Pushup - 20 reps
      5:00 - BB Front Squat (no pause, pick it up from the floor) - 4 reps
      6:00 - Double Under - 25 reps
      7:00 - BB Back Squat (1.5 REP) - 4 reps

      Start Round 2 at 10:00.