8/6/15

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 10 reps

#1  BB Clean and Split Jerk
      1 set x 2 reps at 55%
      1 set x 2 reps at 65%
      1 set x 2 reps at 75%
      1 set x 1 rep at 80%
      2 sets x 1 rep at 85%

#2  BB Back Squat
      1 set x 2 reps at 65%
      1 set x 2 reps at 70%
      1 set x 2 reps at 75%
      1 set x 2 reps at 80%
      1 set x 2 reps at 85%

#3  This is 3 rounds.

      Goblet Squat 
      REST
      Hand Release Pushup 
      REST
      24" Box Jump
      REST
      Cable Row
      REST

      For round 1, do as many quality reps as you can in 30 seconds,
      then rest 30 seconds, then move on to the next exercise.  
      Round 2 is 40 seconds of work, 20 seconds rest.
      Round 3 is 50 seconds of work, 10 seconds rest.