12/28/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

#1  BB Clean + Front Squat + Split Jerk
      This is 7 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 - 7 - do 1 clean + 1 front squat + 1 jerk at anything above 70%
      Try to add weight for sets 5, 6 and 7.

#2  BB Back Squat - All sets are 2 reps.
      Start with a light weight and then take as many sets as you like to work
      up to a 2 Rep Max.

#3  Start a timer.  At the start of each minute, do 5 reps of 24" Box Jump.
      When you are not doing box jumps, do:
      Double Unders - 100 reps
      Hand Release Pushup - 75 reps
      Pullup - 50 reps
      American Kettlebell Swings - 25 reps

      You can do the double unders, pushups, pullups, and swings in any order.
      You don't have to finish all the double unders before beginning pushups
      or pullups, for example.  You just need to complete the total number of reps
      for each exercise.