4/7/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Front Squat - 5 reps (no pause)
      Push Press - 10 reps (lock out at the top of each rep)
      Back Squat - 5 reps (5 second PAUSE at the bottom of each rep)

#1  BB Back Squat      4 sets x 8 reps (no pause)

      Do as many warmup sets and reps as you like.  The 4 sets that count are all at
      65% of your back squat 1RM.  Rest between sets.

#2  BB Clean + Front Squat + Split Jerk

      Every minute, on the minute, do 1 rep of clean + 1 rep of front squat + 1 rep of
      split jerk.  Do 8 total reps.  Load is 65% of clean 1RM.  

#3  In 6 minutes, do as many quality rounds as you can of:

      BB Thruster - 9 reps (lock out at the top of each rep)
      Toes to Bar - 12 reps
      Hand Release Pushup - 15 reps
      BB Row - 18 reps
      Suicide on the 50 meter course - 1 rep

      After the round, rest for 2 minutes, then do 1 more 6-minute round.  
      2 rounds total.