4/1/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Hang Clean - 5 reps
      Behind the Neck Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps 

#1  BB Clean      6 sets x 1 rep

      We are going for a 1RM here.  Start with a weight you can easily manage and 
      then add weight each rep.  Do as many warmups as you like before you start the
      6 singles.  Rest between reps.  We will post our results.

#2  Run 400 meters for time (on the 50 meter course)

      Before you run the 400, run 25 meters x 5 reps at an effort level of 50% for the first
      rep, 60% for the second rep, 70% for the third rep, 80% for the 4th rep, and then
      90% for the 5th rep.  We will post our results.

#3  Do one round of:

      BB Deadlift - 5 reps (heavy, not touch and go, reset your start position every rep)
      Burpee - 10 reps
      Pullup - 20 reps
      Burpee - 10 reps
      American Kettlebell Swing - 30 reps
      Burpee - 10 reps
      Double Under - 40 reps
      Burpee - 10 reps
      Air Squat - 50 reps      

      Results for the BB Clean 1RM and 400 meter run:

      Rob Tijerina - 205 lbs and 1 minute, 22.5 seconds
      Scott Johnson - 205 lbs and 1 minute, 21.3 seconds
      Hector Valdovino - 155 lbs and 1 minute, 22.9 seconds
      Cavason Sutton - 200 lbs and 1 minute, 34 seconds