10/29/15

Warmup - With an unweighted BB, do 1 round of:
      Back Squat - 5 reps
      Behind the Neck Standing Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Power Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Power Clean + Power Jerk
      5 sets of 2 + 2 (2 power cleans  + 2 power jerks)
      Start with a light weight and add weight by feel.

#2  BB Back Squat
      1 set x 12 reps at 50% of back squat 1RM
      1 set x 10 reps at 60%
      1 set x 10 reps at 65%
      1 set x 8 reps at 70% 

#3  Do one set every minute, on the minute.  This is 3 rounds.
      Round 1 looks like this:
      0:00 - Air Squat - 27 reps
      1:00 - Hand Release Pushup - 24 reps
      2:00 - American Kettlebell Swing - 21 reps
      3:00 - Burpee - 18 reps
      4:00 - REST

      Round 2 starts at 5 minutes, and you subtract 3 reps per exercise.
      Round 2 - 24 air squats, 21 pushups, 18 swings, 15 burpees
      Round 3 starts at 10 minutes, and again subtract 3 reps per exercise.
      Round 3 - 21 air squats, 18 pushups, 15 swings, 12 burpees