6/13/15

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Thruster - 5 reps
      Front Squat - 5 reps
      Hang Clean - 5 reps
      Standing Shoulder Press - 5 reps

#1  BB Hang Clean + Clean (from the floor) + Split Jerk
      1 set x (5 + 1 + 1)
      1 set x (4 + 1 + 1)
      1 set x (3 + 1 + 1)
      1 set x (2 + 1 + 1)
      1 set x (1 + 1 + 1)

      Start light and then add weight by feel.  After the last set of
      hang clean + clean + split jerk, do 3 sets x 1 rep of clean and split jerk
      (no hang).

#2  BB Front Squat 
      4 sets x 1 rep

      Using a timer, the negative is 10 seconds, then PAUSE at the bottom
      for 10 seconds, then stand at a normal tempo.  Start with 50%
      of your front squat 1RM and then add weight if you can.

#3  This is one set every minute, on the minute.  Round 1 looks like this:

      0:00 - Goblet Squat - 13 reps
      1:00 - Hand Release Pushup - 13 reps
      2:00 - Pullup - 13 reps
      3:00 - Burpee - 13 reps

      Round 2 starts at 4:00, and you do 16 reps per exercise

      Continue to add 3 reps to each exercise each round until either
      a) you fail to complete the required number of reps in that minute or
      b) you complete round 4 (22 reps per exercise)