12/13/14

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Cable Row - 20 reps (light weight)
      Unweighted BB Squat - 15 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 5 reps with a 5 sec PAUSE at the bottom of each rep

#1  BB Clean Grip Deadlift - 5 sets x 3 reps

      Normal tempo on the way up, then 5 seconds to lower the weight each rep.  Not
      touch and go.  Reset your starting position every rep.  Start with 80% of your 
      clean 1RM.  Try to add weight each set.  Rest between sets.  

#2  This is 5 rounds of continuous work:

      BB Row      7-9-11-13-15 reps
      BB Push Press      15-13-11-9-7 reps
      Squat Box Jump      11 reps each round

      Do 7 rows, 15 push presses, 11 squat box jumps, then 9 rows, 13 push presses,
      11 squat box jumps, etc.

      For the squat box jump, for each rep, do a full squat, and then as you
      come up out of the squat, jump up onto an 18" box.