3/7/15

Warmup - Do 30 Air Squats, then with an unweighted BB, do 1 round of:
      Back Squat - 15 reps
      Standing Shoulder Press - 12 reps
      Front Squat - 9 reps
      Hang Clean - 6 reps
      Power Jerk - 3 reps

#1  Do 5 rounds of:

      BB Clean Grip Deadlift - 5 reps
      BB Hang Clean - 2 reps
      BB Power Jerk - 1 rep

      Anything more than the bar counts for your first round.
      Start with a light weight and then try to add weight each
      round.

#2  Start a timer.

      At 0:00 - Goblet Squat - 15 reps, then BB Row - 15 reps
      At 2:00 - Goblet Squat - 17 reps, then BB Row - 13 reps
      At 4:00 - Goblet Squat - 19 reps, then BB Row - 11 reps
      At 6:00 - Goblet Squat - 21 reps, then BB Row - 9 reps
      At 8:00 - Goblet Squat - 23 reps, then BB Row - 7 reps