3/9/16

Warmup - 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 Power Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Clean and Jerk
      Do as many warmup reps and sets as you like.  The sets that count are:
      4 sets x (2 cleans + 1 jerk) at 80% of your clean 1RM
      Jerks can be power or split.  You pick.  

#2  BB Back Squat
      Do as many warmup reps and sets as you like.  The sets that count are:
      4 sets x 3 reps at 85% of back squat 1RM

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

#4  Start a timer.
      EVEN minutes - do 5 reps of 24" Box Jump
      ODD minutes - do 5 reps of BB Push Press
  
      When you are not doing box jumps or push presses, do:
      Pullup - 25 reps
      Hand Release Pushup - 50 reps
      Air Squat - 75 reps

      You are done when you complete all reps of pullup, pushup, and air squat.
      Do them in any order or combination you like.