9/16/14

Warmup - Do 20 Air Squats, then with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Standing Shoulder Press - 10 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep

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

      8 reps at 72% of back squat 1RM
      3 reps at 77%
      3 reps at 82%
      3 reps at 87%
      3 reps at 92%
      3 reps at 92% or heavier

      Rest between sets.

#2  BB Clean and Split Jerk

      1 set x 4 reps at 50% of clean 1RM
      1 set x 3 reps at 60%
      1 set x 2 reps at 70%
      5 sets x 1 rep at 80% or heavier

      Rest between sets.  These are NOT touch and go.  Reset your start position
      for every rep. 

#3  Do 2 rounds of:

      Run - 200 meters
      DB Farmer's Walk - 100 meters
      DB Thruster - 20 reps
      Toes to Bar - 15 reps
      BB Front Squat - 5 reps (heavy)

      Rest 2 minutes between rounds.