8/6/16

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  BB Clean and Jerk
      5 sets x (2 cleans + 1 jerk) 
      Start at 70% of clean 1RM, and then try to add weight each set.

#2  BB Back Squat
      3 sets x 5 reps at 80% of back squat 1RM

#3  BB Clean Grip Deadlift
      3 sets x 5 reps at 90% of your Deadlift 5RM

#4  Do 1 round of:
      Run 400 meters and carry stuff
      REST - 30 seconds
      BB Back Squat - 20 reps at 45% of back squat 1RM
      REST - 30 seconds
      Burpee Pullup - 20 reps
      REST - 30 seconds
      Air Squat - 60 reps

      For the "Run 400 meters and carry stuff," put 4 DB's at the 50 meter line
      (two 50's and two 45's).  From the start line, run to the 50 meter line, pick
      up a DB, and bring it back to the start line.  Repeat for the other 3 DB's.