11/10/15

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 Clean - 5 reps
      Split Jerk - 5 reps

#1  BB Clean + Front Squat + Split Jerk
      This is 8 sets.
      Set 1 - 2 cleans + 1 front squat + 1 jerk at 50% of clean 1RM
      Set 2 - 2 cleans + 1 front squat + 1 jerk at 60%
      Set 3 - 2 cleans + 1 front squat + 1 jerk at 70%
      
      Sets 4 through 8 - 1 clean + 1 front squat + 1 jerk at anything above 70%
      Try to add weight each set.

#2  BB Back Squat
      Do as many warmup sets and reps as you like, then:
      1 set x 5 reps at 65% of back squat 1RM
      1 set x 5 reps at 70%
      1 set x 5 reps at 75%
      2 sets x 5 reps at 80%

#3  On the 50 meter course, run 800 meters in less than 3:45
      If you run each 100 meters in 28 seconds, you will finish in just under 3:45