3/2/14

Warmup - With an unweighted BB, do 1 round 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
      Split Jerk - 5 reps

      BB Clean and Split Jerk      3-3 reps
      3 reps at 55% of clean 1RM, rest, then 3 reps at 65%.
      NOT touch and go.  Reset your starting position for every rep.  

#1  BB Clean Lift Off  +  Clean and Split Jerk

      Start a timer.  At 0:00, 2:00, 4:00, and 6:00, do:
      BB Clean Lift Off -  2 reps  +  BB Clean and Split Jerk -  1 rep
      Load is 75% of Clean 1RM

      Rest as needed.

      Then restart the timer.  At 0:00, 2:00, 4:00, and 6:00, do:
      BB Clean Lift Off -  1 rep  + BB Clean and Split Jerk -  1 rep
      Load is 85% of Clean 1RM

#2  Do 3 rounds of:

      Hand Release Pushup - 21 reps
      BB Row - 18 reps
      Burpee - 15 reps
      BB Back Squat - 12 reps (no pause, 50% of 1RM)
      REST - 60 seconds