6/12/14

Warmup - With an unweighted BB, do 3 rounds of:
      Back Squat - 5 reps
      Behind the Neck Press and Stretch - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  BB Back Squat

      Set 1 - 9 reps at 60% of 1RM
      Set 2 - 6 reps at 70%
      Set 3 - 3 reps at 75%
      Set 4 - 3 reps at 80%
      Set 5 - 3 reps at 85%
      Set 6 - 3 reps at 90%

      Rest between sets.

#2  Do 4 rounds of:

      BB Hang Clean - 3 reps
      BB Front Squat - 3 reps
      BB Push Press - 3 reps

      Do all 9 reps without setting the bar down.  Rest between rounds.
      Do as many warmup sets and reps as you like.  The rounds that count are
      with 60% of clean 1RM or above (try to add weight each round).

#3  Do 5 rounds of:

      Goblet Squat - 40 seconds of work
      REST - 20 seconds
      Double Under - 40 seconds of work
      REST - 20 seconds