6/7/16

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  Do a set every minute, on the minute, for 18 sets.
      For sets 1-6 (minutes 0-5):
      EVEN minutes - BB Clean and Jerk (power or split) - 3 reps at 60% of 1RM
      ODD minutes - Unweighted BB Squat Jump - 12 reps

      For sets 7-12 (minutes 6-11):
      EVEN minutes - BB Clean and Jerk (power or split) - 2 reps at 70% of 1RM
      ODD minutes - Unweighted BB Squat Jump - 9 reps

      For sets 13-18 (minutes 12-17):
      EVEN minutes - BB Clean and Jerk (power or split) - 1 rep at 80% of 1RM
      ODD minutes - Unweighted BB Squat Jump - 6 reps

#2  BB Back Squat 
      3 sets x 5 reps at 77.5% of Back Squat 1RM

#3  BB Clean Grip Deadlift
      Work up to a heavy set of 5 reps.
      Try to beat your heaviest set from 6/1.