5/8/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB PAUSE Clean + Clean + Power Jerk

      Sets 1 - 4:
      1 rep PAUSE Clean + 1 rep Clean  + 1 rep Power Jerk 
      Work up to 75% of your clean 1RM

      Sets 5 - 8:
      1 rep Clean + 1 rep Power Jerk
      Set 5 at 75%, Set 6 at 80%, Sets 7 and 8 at 85% of clean 1RM

      For the PAUSE clean, pause for 2 seconds on the way up, when the barbell
      is at knee height.  Reset your start position for each rep.

#2  BB Front Squat 
      Do as many warmup reps and sets as you like.
      The sets that count are:  5 sets x 2 reps at 85% of front squat 1RM

#3  This is one round:

      Air Squat 
      Toes to Bar
      Medicine Ball Wall Ball
      Cable Row
      American Kettlebell Swing

      For each exercise, do as many quality reps as you can in one minute, then
      immediately begin the next exercise.  The round is 5 minutes long.