8/11/14

Warmup - Do 2 sets x 15 reps of Air Squat, then with an unweighted BB, 2 rounds of:
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps with a 5 SECOND pause at the bottom
      Hang Clean - 5 reps

#1  BB Back Squat - Do as many warmup sets and reps as you like.  The sets that 
      count are:

      Set 1 - 5 reps at 70% of 1RM
      Set 2 - 5 reps at 75%
      Set 3 - 5 reps at 80%
      Set 4 - 5 reps at 85%
      Set 5 - 5 reps at 85% or heavier

      Rest between sets.  

#2  Every minute, on the minute, for 10 sets, do:  

      BB Clean - 2 reps
      BB Split Jerk - 1 reps

      Load is 70% of clean 1RM

#3  Do 2 rounds of:

      Burpee - 6 reps
      American Kettlebell Swing - 30 reps
      Burpee - 6 reps
      Air Squat - 30 reps
      Burpee - 6 reps
      24" Box Jump - 30 reps
      Burpee - 6 reps
      Double Under - 30 reps
      Burpee - 6 reps

      Rest 2 minutes between rounds.