1/8/15

Warmup - With an unweighted BB, do 3 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps

#1  BB Clean
      We are going for a 1 Rep Max

      5 reps at 50% of clean 1RM
      4 reps at 60%
      3 reps at 70%
      2 reps at 75%

      None of these reps are touch and go.  Reset your start position for each rep.

      Then do singles above 75%, until you establish your 1 Rep Max.
      Rest between sets. 

#2  Standing Broad Jump - Best of 4 attempts

      Do some practice jumps at a low to moderate intensity before you start your 4 
      attempts.  From a stationary start, jump and land with both feet. 

#3  Start a timer.
      Every EVEN minute - do 6 reps of BB Back Squat at 60% of your 1RM
      Every ODD minute - Burpees

      You are done when you complete 60 total burpees.  You can break that up 
      however you want.  

      Results for BB Clean 1RM:
      Val Valdovino - 175 lbs
      Rob Tijerina - 215 lbs
      Don Starr - 185 lbs
      Shane Turner - 255 lbs