5/20/15

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:

      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 75% or heavier

      No touch and go reps.  Reset your start position for each rep.  

#2  BB Front Squat 
      5 sets x 1 rep at 90% of front squat 1RM

#3  Start a timer.  At the start of each minute, do 5 reps of 24" Box Jump.
      When you are not doing box jumps, do:

      Pullup - 50 reps
      Hand Release Pushup - 100 reps

      You can divide up the pullups and pushups however you like.  You can do all
      the pullups and then move on to the pushups.  You can do some of each every
      minute.  However you want to do it.  You are done when you complete all 50
      pullups and all 100 pushups.  Pullups can be strict or kipping.