5/21/17

Warmup - Do one round of:
      Air Squat - 20 reps
      Unweighted BB Push Press - 6 reps
      Unweighted BB Back Squat - 6 reps
      Unweighted BB Power Jerk - 6 reps
      Unweighted BB Front Squat - 6 reps
      
#1  BB Hang Clean + Front Squat + Power Jerk
      4 sets x (2 + 4 + 2) at 65% of Clean 1RM
      So one set is 2 hang cleans + 4 front squats + 2 power jerks
      For the hang cleans, go down to the knee.

#2  BB Back Squat 
      Do as many warmup reps and sets as you like.
      The sets that count are:
      1 set x 2 reps at 80% of Back Squat 1RM
      1 set x 2 reps at 86%
      1 set x 2 reps at 92%

#3  Start a timer.
      EVEN minutes - Run 100 meters in less than 20 seconds
      ODD minutes - do 7 Burpees

      Do 14 total sets (7 sets of 100 meter run, 7 sets of burpees)