3/9/15

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps

#1  Do 2 rounds of:

      Burpee
      Double Under
      Cable Row
      24" Box Jump
      Air Squat 
      American Kettlebell Swing

      For each exercise, do as many quality reps as you can in 45 seconds.  Then 
      rest 45 seconds and move on to the next exercise.  Rest 45 seconds between
      rounds 1 and 2.

#2  BB Clean and Split Jerk

      Do as many warmup reps and sets as you like.
      The sets that count are:

      1 set x 5 reps at 50% of clean 1RM
      1 set x 4 reps at 60% 
      1 set x 3 reps at 65%
      1 set x 2 reps at 70%
      4 sets x 1 rep at 80% or heavier

      Rest between sets.

#3  BB Back Squat with a 3 second PAUSE at the bottom of each rep.
      Do as many warmup sets and reps as you like.
      The sets that count are:

      4 sets x 3 reps at 70% or heavier of back squat 1RM

      Rest between sets.