8/18/15

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

#1  BB Back Squat
      Do as many warmup sets and reps as you like, then do:
      1 set x 6 reps at 62.5% of back squat 1RM
      1 set x 6 reps at 67.5%
      1 set x 6 reps at 72.5%
      1 set x 6 reps at 77.5%

#2  BB Power Clean + Power Jerk
      6 sets x (2 power cleans + 1 power jerk)
      Start at 50% of your clean 1RM and then add weight by feel.

#3  Do 2 rounds of:
      Burpee
      Double Under
      Cable Row
      Air Squat 
      Hand Release Pushup 
      24" Box Jump

      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.