9/4/14

Warmup - Do 30 Air Squats, then with an unweighted BB, do 1 round of:
      Behind the Neck Clean Grip Push Press - 5 reps 
      Back Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep

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

      8 reps at 75% of back squat 1RM
      3 reps at 80%
      3 reps at 85%
      3 reps at 90%
      3 reps at 90% or heavier

      Rest between sets.

#2  Do 5 rounds of:

      BB Clean Grip Deadlift - 1 rep
      BB Hang Clean - 1 rep
      BB Clean and Jerk - 1 rep

      Do as many warmups as you like, the rounds that count are at 
      65% or above (clean 1RM).  After the hang clean, dump the weight, then
      do the clean and jerk from the floor.  Rest between rounds.  

#3  On the minute, for 8 reps, run 100 meters in less than 20 seconds.