7/7/15

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

#1  BB Clean
      We are going for a 1 Rep Max here.
      4 reps at 50% of clean 1RM
      3 reps at 60%
      2 reps at 70%
      Then do singles at 75% and above, until you hit your 1 Rep Max.
      We will post results.

#2  Standing Broad Jump - Best of 4 attempts
      Do some practice jumps at a low to moderate intensity before you
      start your 4 attempts.  From a stationary start, jump and land with 
      both feet.  We will post results.

#3  Do 2 rounds of:

      Burpee
      Double Under 
      Cable Row
      24" Box Jump
      Air Squat
      American Kettlebell Swing

      For each exercise, do as many quality reps as you can in 45 seconds.  Then
      rest for 45 seconds and move on to the next exercise.  Rest 45 seconds
      between rounds 1 and 2.