12/4/15

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

#1  Do a set every minute, on the minute, for 20 total sets.
      For the first 10 sets (minutes 0-9):
      EVEN minutes - BB Clean + Split Jerk - 2 reps at 70% of clean 1RM
      ODD minutes, - Unweighted BB Squat Jump - 8 reps

      For the last 10 sets (minutes 10-19):
      EVEN minutes - BB Clean + Split Jerk - 1 rep at 80% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

      For the clean + jerks at 70%, reset your starting position for the second rep.
      Not touch and go.  And don't jump from an unweighted BB straight to 70%.
      Do several reps at 50% and 60% before you start #1.

#2  BB Back Squat      5 sets x 3 reps
      Do as many warmup reps and sets as you like.  The sets that count are:
      1 set x 3 reps at 67.5% of back squat 1RM
      1 set x 3 reps at 72.5% 
      1 set x 3 reps at 77.5%
      2 sets x 3 reps at 82.5%