3/21/15

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

#1  BB Clean and Split Jerk - Do as many warmup reps and sets as you like.
      The sets that count are:

      Set 1 - 2 reps at 70%,  Set 2 - 1 rep at 75%
      Set 3 - 2 reps at 70%,  Set 4 - 1 rep at 80%
      Set 5 - 2 reps at 70%,  Set 6 - 1 rep at 85%
      Set 7 - 2 reps at 70%,  Set 8 - 1 rep at 90%

      Rest between sets.

#2  Do 1 round of:

      Burpee - 6 reps
      24" Box Jump - 20 reps
      Burpee - 6 reps
      American Kettlebell Swing - 40 reps
      Burpee - 6 reps
      Air Squat - 60 reps
      Burpee - 6 reps
      Plate Pull - 80 feet
      Burpee - 6 reps

#3  BB Back Squat with a 3 second PAUSE at the bottom of each rep
      The sets that count are: 

      4 sets x 3 reps at 72% of back squat 1RM or heavier.

      Rest between sets.