7/12/14

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 (no pause)

      8 reps at 60% of 1RM, 8 reps at 65%, 8 reps at 70%, 8 reps at 75%

#2  BB Power Clean + BB Squat Clean + BB Split Jerk

      Sets 1, 2, and 3 - 2 reps of power clean + 2 reps of squat clean + 2 split jerks
      Sets 4, 5, and 6 - 1 rep of power clean + 1 rep of squat clean + 1 split jerk

      For a power clean, your hips stay higher than your knees throughout the movement.
      For a squat clean, your hips drop to parallel or lower when you receive the BB.

      Reset your start position for each clean.  Not touch and go.  Start with a lighter 
      weight and then try to add weight each set.

#3  Do 3 rounds of:

      BB Thruster with a 2 second PAUSE at the TOP of each rep
      Toes to Bar
      Air Squat 
      Hand Release Pushup

      Do as many quality reps as you can of each exercise in 40 seconds.  Then REST
      for 20 seconds, then move on to the next exercise.  Your only rest between 
      rounds is the 20 seconds of rest after pushups.