9/28/14

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 - Do as many warmup sets and reps as you like. 
      The sets that count are:

      6 reps at 70% of back squat 1 Rep Max
      4 reps at 75% 
      2 reps at 80%, 85%, 90%, and 95%

      6 sets total.  Rest between sets.  

#2  Do a set every minute, on the minute, for 20 total sets.

      For the first 10 sets (minutes 0 - 9):
      EVEN minutes - BB Clean + Split Jerk - 2 reps at 70% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

      For the last 10 minutes (minutes 10 - 19):
      EVEN minutes - BB Clean + Split Jerk - 1 rep at 80% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

      For the clean + jerks at 70%, reset your start position for the second rep.  Not
      touch and go.