1/20/15

Warmup - At a comfortable pace, with an unweighted BB, do one round of:
      Behind the Neck Standing Press - 5 reps 
      Back Squat - 5 reps with a 2 second PAUSE at the bottom of each rep
      Push Press - 5 reps
      Front Squat - 5 reps with a 2 second PAUSE at the bottom of each rep
      Snatch Grip Push Press (this is behind the neck) - 5 reps
      Overhead Squat - 5 reps with a 2 second PAUSE at the bottom of each rep

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

      1 set x 5 reps at 70% of front squat 1RM
      1 set x 5 reps at 75%
      2 sets x 5 reps at 80%

      Rest between sets.  

#2  Do 6 rounds of:

      BB Hip Clean - 2 reps
      BB Hang Clean - 2 reps
      BB Power Jerk - 2 reps

      Start with 50% of your clean 1RM and then add weight by feel each set.
      Rest between rounds.

#3  This is 3 rounds.

      Round 1 is 3 minutes.
      Round 2 is 5 minutes.
      Round 3 is 7 minutes.

      In any of the rounds, if you finish the last exercise (hand release pushups), then
      start back at deadlift again.  Work all the way to the time limit for each round.
      Start each round with deadlift.
      Rest 2 MINUTES between rounds.

      BB Deadlift - 5 reps (heavy but perfect, these can be touch and go)
      Toes to Bar - 10 reps
      Burpee - 15 reps
      Prisoner Squat - 20 reps
      Hand Release Pushup - 25 reps