5/1/14

Warmup - 20 Air Squats, then, at a comfortable pace, with an unweighted BB, 2 rounds of:
      Behind the Neck Press and Stretch - 8 reps
      Back Squat - 8 reps with a 5 second PAUSE at the bottom of each rep

#1  BB Back Squat      4 sets x 6 reps (no pause)

      Do as many warmup sets and reps as you like.  The 4 sets that count are all at 75%
      of back squat 1RM.

#2  BB Clean & Split Jerk      6 sets x 2 reps

      For each set:
      For the first rep only, 3 seconds from the floor to just above the knee, then normal
      tempo for the rest of the rep.  Normal tempo for the second rep.  Start with 50% of 
      your clean 1RM and then try to add weight each set.  Here is a demo:

#3  Do 3 rounds of:

      BB Thruster - 45 seconds of work (45% of clean 1RM)
      REST - 45 seconds
      Double Under - 45 seconds of work
      REST - 45 seconds
      24" Box Jump - 45 seconds of work
      REST - 45 seconds
      Cable Row - 45 seconds of work
      REST - 45 seconds

      Your only rest between rounds is the 45 seconds after cable row.  
      For the thrusters, there is a 2 second PAUSE at the top of each rep.