5/8/14

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Back Squat - 5 reps
      Behind the Neck Push Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  Do 5 rounds of:

      BB Clean - 1 rep
      BB Split Jerk - 1 rep
      Behind the Neck BB Split Jerk - 1 rep
      Overhead Squat - 1 rep

      You can stick with just the barbell, or try to add weight.  Before you do the
      behind the neck split jerk, adjust your hands to a grip that you can overhead
      squat with.  See the demo video below.

#2  Every minute, on the minute, do 6 reps of standing BB Shoulder Press.  Try to 
      use the same weight for all sets.  Do 6 total sets.

#3  On the 50 meter course, run 800 meters in less than 3:45.  If you run 28 seconds
      per 100 meters, you will just make it under 3:45.