11/3/14

Warmup - Do 1 set x 25 reps of Air Squat, then at a comfortable pace,
      with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Standing Shoulder Press - 5 reps

#1  BB Front Squat (no pause) - Do as many warmup sets and reps as you like.

      The sets that count are:

      5 reps at 72% of front squat 1RM

      5 reps at 77%

      5 reps at 82%

      5 reps at 82%

      5 reps at 82% or heavier

      Rest between sets.

#2  Do a set every minute, on the minute, for 16 total sets.

      For the first 8 sets (minutes 0 - 7):
      EVEN minutes - BB Clean + Split Jerk - 2 reps at 75% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

      For the last 8 minutes (minutes 8 - 15):
      EVEN minutes - BB Clean + Split Jerk - 1 rep at 85% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

      For the clean + jerks at 75%, reset your start position for the second rep.  Not
      touch and go.