9/11/15

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 8 reps
      Behind the Neck Push Press - 8 reps
      Front Squat - 8 reps
      Standing Shoulder Press - 8 reps

#1  BB Power Clean + Front Squat + Push Press
      5 sets x (2 + 2 + 2 reps)
      (2 power cleans + 2 front squats + 2 push presses)
      Start with 50% of your clean 1RM.  Add weight by feel.

#2  BB Back Squat
      1 set x 6 reps at 65% of back squat 1RM
      1 set x 6 reps at 70%
      1 set x 6 reps at 75%
      1 set x 6 reps at 80%

#3  Do one round of:

      Run 800 meters in less than 3:45, on the 50 meter course
      REST - 1 minute
      Air Squat - 100 reps
      REST - 1 minute
      Burpee - 25 reps