7/25/15

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  Do a set every minute, on the minute, for 20 total sets.

      For the first 10 sets (minutes 0-9):
      EVEN minutes - BB Clean + Split Jerk - 2 reps at 70% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 7 reps

      For the last 10 minutes (minutes 10-19):
      EVEN minutes - BB Clean + Split Jerk - 1 rep at 80% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

      For the clean and jerks at 70%, reset your start position for the second rep.
      Not touch and go.

#2  BB Back Squat 
      Do as many warmup sets and reps as you like.
      The sets that count are 3 sets x 6 reps at 75% of back squat 1RM