Warmup - At a comfortable pace, do 2 rounds of:
Air Squat - 15 reps
Behind the Neck Unweighted BB Press and Stretch - 5 reps
Unweighted BB Back Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
#1 BB Back Squat 3 sets x 7 reps
Do as many warmup sets and reps as you like. The 3 sets that count are all at 75%
of back squat 1RM. Rest between sets.
#2 BB Clean and Split Jerk
1 set x 4 reps at 55% of clean 1RM
1 set x 3 reps at 65%
1 set x 2 reps at 75%
1 set x 1 rep at 85%
3 sets x 1 rep at 85% or heavier
NOT touch and go. Reset for every rep. Rest between sets.
#3 Every minute, on the minute, do 2 reps of Clean Grip BB Deadlift (NOT touch and go)
at 105% of clean 1RM. In between sets of deadlift, complete the following:
Prisoner Squat - 80 reps
American Kettlebell Swing - 40 reps
Burpee - 20 reps
Complete all the squats before moving on to the swings, and complete all the swings
before moving on to the burpees. You are done with #3 when you have completed
all the burpees.
This is not a race. Do all reps with control and good technique.
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