6/24/14

Warmup - Do 1 round of:
      Air Squat - 20 reps
      DB Lateral Raise - 20 reps
      Unweighted BB Thruster - 20 reps

#1  BB Back Squat (no pause), do as many warmup sets and reps as you like.
      The sets that count are:

      3 reps at 75% of back squat 1RM
      3 reps at 80%
      3 reps at 85%
      3 reps at 90%
      3 reps at 90% or heavier

#2  BB Clean Grip Deadlift + Clean and Split Jerk

      Start a timer.  At 0:00, 2:00, 4:00, and 6:00, do:
      BB Clean Grip Deadlift - 2 reps + BB Clean and Split Jerk - 1 rep
      Load is 75% of Clean 1RM

      Rest as needed.

      Restart the timer.  At 0:00, 2:00, 4:00, and 6:00, do:
      BB Clean Grip Deadlift - 1 rep + BB Clean and Split Jerk - 1 rep
      Load is 85% of Clean 1RM

#3  Do 1 round of:

      BB Front Squat - 10 reps
      American Kettlebell Swing - 25 reps
      Double Under - 50 reps
      Double Suicide - 1 rep on the 50 meter course
      Double Under - 50 reps
      American Kettlebell Swing - 25 reps
      BB Front Squat - 10 reps