11/15/14

Warmup - Do 25 Air Squats, then with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps (no pause)
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps (no pause)
      Push Press - 5 reps

#1  BB Front Squat (no pause) 

      5 reps at 75% of front squat 1RM
      5 reps at 80%
      5 reps at 85%
      5 reps at 85%
      5 reps at 85% or heavier

      Rest between sets.

#2  BB Clean + Split Jerk

      1 set x 4 reps of clean + 1 split jerk (50% of clean 1RM)
      1 set x 3 reps of clean + 1 split jerk (60% of clean 1RM)
      1 set x 2 reps of clean + 1 split jerk (70% of clean 1RM)
      1 set x 1 rep of clean + 1 split jerk (80% of clean 1RM)
      3 sets x 1 rep of clean + 1 split jerk (80% of clean 1RM or heavier)

      Rest between sets.  

#3  Run 800 meters on the 50 meter course in less than 3:45
      REST 1 minute
      Air Squat - 80 reps