11/27/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 8 reps
      Behind the Neck Standing Shoulder Press - 8 reps
      Front Squat - 8 reps
      Push Press - 8 reps

#1  Clean and Split Jerk

      1 set x 3 reps at 55% of 1RM
      1 set x 2 reps at 65%
      1 set x 1 rep at 75%
      5 sets x 1 rep at 80% or above

      Rest between sets.

#2  BB Front Squat

      3 reps at 75% of 1RM
      3 reps at 80%
      3 reps at 85%
      3 reps at 87%
      3 reps at 90%

      Rest between sets.

#3  Do 5 rounds of:

      Burpee - 10 reps
      Run - 100 meters

      Rest 1 minute between rounds.