10/17/15

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

#2  Start a timer.
      At 0:00 - Burpee - 21 reps
      At 2:00 - BB Back Squat (50% 1RM) - as many quality reps as you can in 40 sec
      At 4:00 - Burpee - 18 reps
      At 6:00 - BB Back Squat (50% 1RM) - as many quality reps as you can in 40 sec
      At 8:00 - Burpee - 15 reps
      At 10:00 - BB Back Squat (50% 1RM) - as many quality reps as you can in 40 sec