2/2/16

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
      Power Jerk - 5 reps

#1  Do a set every minute, on the minute, for 20 sets.
      For the first 10 sets (minutes 0-9):
      EVEN minutes - BB Clean + Power 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 + Power Jerk - 1 rep at 80% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

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

#2  BB Back Squat 
      Do as many warmup reps and sets as you like.
      The sets that count are 4 sets x 6 reps at 75% of back squat 1RM.

#3  BB Clean Pulls
      1 set x 3 reps at 90% of clean 1 Rep Max
      1 set x 3 reps at 100% 
      1 set x 3 reps at 105%
      2 sets x 3 reps at 110%

      For the clean pulls, you are doing the first part of a clean, without pulling 
      under the bar.  Reset your starting position for each rep.  I was having trouble
      downloading my own video, so here is a good demo video from Catalyst
      Athletics: