12/27/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Press - 5 reps
      Front Squat - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

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

      5 reps at 80% of back squat 1RM
      3 reps at 85%
      1 rep at 90%
      1 rep at 92%
      1 rep at 95%
      1 rep at 97%

      Rest between sets.

#2  BB Power Clean + BB Squat Clean + BB Split Jerk

      Sets 1, 2, and 3 - 2 reps of power clean + 2 reps of squat clean + 2 split jerks
      Sets 4, 5, and 6 - 1 rep of power clean + 1 rep of squat clean + 1 split jerk

      For a power clean, your hips stay higher than your knees throughout the movement.
      For a squat clean, your hips drop to parallel or lower when you receive the BB.

      Reset your start position for each clean.  Not touch and go.  Start with a lighter 
      weight and then try to add weight each set.

#3  This is 2 rounds:

      Round 1:
      Hand Release Pushup - 25 reps
      Cable Row - 20 reps
      BB Thruster - 15 reps at 115 lbs
      
      Round 2:
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps
      BB Thruster - 10 reps at 135 lbs

      Rest between rounds.  The weights for the thrusters are a recommendation.
      You can go heavier or lighter if you like.