2/26/15

Warmup - Do 25 reps of Air Squat, then with an unweighted BB, do 1 round of:
      Back Squat - 6 reps
      Behind the Neck Standing Shoulder Press - 6 reps
      Front Squat - 6 reps
      Push Press - 6 reps
      Hang Clean - 6 reps
      Power Jerk - 6 reps

#1  BB Clean and Split Jerk
      1 set x 5 reps at 50% of clean 1RM
      1 set x 4 reps at 60%
      1 set x 3 reps at 70%
      1 set x 2 reps at 80%
      4 sets x 1 rep at anything above 80%

#2  BB Front Squat
      Do as many warmup sets and reps as you like.  The sets that count are:
      2 sets x 4 reps at 75% of front squat 1RM
      2 sets x 4 reps at 75% or heavier

#3  BB Clean Pulls
      3 sets x 5 reps at 100% of clean 1RM

#4  Start a timer.  This is 12 sets.
      For the 1st 6 sets (minute 0-5):
      EVEN minutes - Run 100 meters in less than 20 seconds
      ODD minutes - Burpee - 7 reps

      For the last 6 sets (minute 6-11):
      EVEN minutes - Goblet Squat, as many quality reps as you can in 40 sec
      ODD minutes - Double Under, as many quality reps as you can in 40 sec