7/6/14

Warmup - Do 2 sets x 20 reps of Air Squat, then with an unweighted BB, do 2 rds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Hang Clean - 5 reps

#1  BB Clean - We are going for a 1 Rep Max

      6 reps at 50% of clean 1RM
      5 reps at 60% 
      4 reps at 70%
      3 reps at 75%
      2 reps at 80%

      None of these reps are touch and go.  Reset your start position for each rep.

      Then do singles above 80%, until you establish your 1 Rep Max.
      Rest between sets.  We will post results.

#2  Standing Broad Jump - Best of 4 attempts

      Do some practice jumps at a low to moderate intensity before you start your
      4 attempts.  From a stationary start, jump and land with both feet.  We will
      post results.

#3  This is one round.

      BB Ground to Overhead - 5 reps with a 2 sec PAUSE at the top of each rep
      Burpee - 10 reps
      Pullup - 20 reps
      Burpee - 10 reps
      American Kettlebell Swing - 30 reps
      Burpee - 10 reps
      Double Under - 40 reps
      Burpee - 10 reps
      Air Squat - 50 reps
      Burpee - 10 reps 

      Results for BB Clean 1RM and Standing Broad Jump:
      Hector Valdovino - 160 lbs and 6' 6"
      Scott Johnson - 225 lbs and 8' 8"
      Rob Tijerina - 205 lbs and 7' 6"
      Joe Richardson - 215 lbs
      Carlo Anguiano - 230 lbs
      Cavason Sutton - 205 lbs