6/1/15

Warmup - With an unweighted BB, do 1 round of:
      Back Squat - 6 reps
      Behind The Neck Standing Press - 6 reps 
      Front Squat - 6 reps
      Push Press - 6 reps
      Hang Clean - 6 reps
      Power Jerk - 6 reps

#1  BB Power Clean + Push Press
      1 set x (3 power cleans + 3 push presses)
      2 sets x (2 power cleans + 2 push presses)
      3 sets x (1 power clean + 1 push press)

      For set 1, for example, do all 3 power cleans, and then all 3 push presses.
      Start with 55% of your clean 1RM.  Add weight by feel.
      A power clean is when your hips stay above your knees 
      when you receive the bar.  If your hips go below your knees
      when you receive the bar, that is a squat clean.

#2  BB Front Squat
      Do as many warmup sets and reps as you like.  The sets that count are:
      3 sets x 1 rep at 95% of front squat 1RM

#3  Do 1 round of:
      Burpee - 10 reps
      24" Box Jump - 20 reps
      Burpee - 10 reps
      American Kettlebell Swing - 40 reps
      Burpee - 10 reps
      Prisoner Squat - 60 reps
      Burpee - 10 reps
      Plate Pull - 80 feet
      Burpee - 10 reps