4/14/16

Warmup - With an unweighted BB, do 1 round of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Power Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Clean + Jerk (power or split jerk)      5 sets x 2 reps
      2 sets x 2 reps at 80% of clean 1RM
      2 sets x 2 reps at 84%
      1 set x 2 reps at 88%

#2  BB Back Squat      3 sets x 6 reps at 75% of back squat 1RM

#3  BB Clean Grip Deadlift      3 sets x 6 reps at 110% (or heavier of clean 1RM)

#4  Every minute for 8 reps, run 100 meters in less than 20 seconds.
      (Last rep starts at 7:00)