5/7/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Back Squat      4 sets x 4 reps

      Do as many warmup sets and reps as you like.  The 4 sets that count are all at 80%
      of 1RM.  Rest between sets.

#2  Do 5 rounds of:

      BB Hang Clean - 2 reps
      BB Front Squat - 2 reps
      BB Split Jerk - 1 rep

      Start with 50% of your clean 1RM and then try to add weight each round.
      Rest between rounds.

#3  Do 5 rounds of:

      EVEN minutes - Toes to Bar - 8 reps, then DB Thruster - 8 reps
      ODD minutes - BB Deadlift - 4 reps at 90% of your clean 1RM, then 8 Burpees

      So your rounds start at 0:00, 2:00, 4:00, 6:00, and 8:00 minutes.
      All reps of deadlift should be perfect.  Smooth and controlled.