5/14/16

Warmup - With an unweighted BB, do one 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  Clean + Front Squat + Jerk (power or split)
      4 sets x 2 reps at 70% of clean 1RM
      One set = 1 clean + 1 front squat + 1 jerk, dump the weight, then 1 clean + 
      1 front squat + 1 jerk

#2  BB Back Squat
      2 sets x 10 reps at 65% of back squat 1RM
      1 set x 10 reps at 70% 

#3  BB Deadlift
      Work up to a heavy set of 10 reps with good technique and good posture.

#4  This is 3 rounds.  Round 1 looks like this:
      0:00 - American Kettlebell One-Arm Swing 
      1:00 - Double Under
      2:00 - DB Incline Bench Press

      For each exercise, do as many quality reps as you can in 40 seconds, then 
      rest 20 seconds, then start the next exercise.  For the one-arm swings, do
      20 seconds per side.  Round 2 starts at 3 minutes.  Round 3 starts at 6 minutes.