3/14/14

Warmup - With an unweighted BB, do one round of:
      Front Squat - 10 reps
      Push Press - 10 reps 
      Hang Clean - 10 reps
      Then, with 95 lbs, do one round of:
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps

#1  BB Back Squat      4 sets x 4 reps

      Do as many warmup sets as you like.  The load, for all 4 sets that count, is 85% of
      your back squat 1RM.  Rest between sets.

#2  BB Clean      4-3-2-1-1-1 rep

      Load for each set: 4 reps at 65% of 1RM, 3 reps at 70%, 2 reps at 75%, 1 rep at 80%, 
      then go by feel on the last two single reps.  Not touch and go reps.  Reset your starting 
      position before every rep.  Rest between sets.

#3  Do 3 rounds of:

      BB Front Squat (no pause, 50% of 1RM) - 45 seconds of work
      REST - 45 seconds
      Double Under - 45 seconds of work
      REST - 45 seconds
      Squat Box Jump (18" box) - 45 seconds of work
      REST - 45 seconds
      American Kettlebell Swing - 45 seconds of work
      REST - 45 seconds

      For the squat box jump, for each rep, do an air squat, and as you come up from
      the bottom position, jump onto the box.