Preparation: Warm-up of your choice…(note movements used and time in your comments)
Focus : Back Squat: 8 x 100#; 7 x 110#; 5 x 130#
Power Clean: 2 rounds of max reps at 70# don’t go to failure, leave 1-2 reps in the tank. 45-60 seconds rest between rounds.
Push Press: Ladder up to 85# then max reps at 85#
Pull-ups: First perform as many (strict, butterfly, or kipping) pull-ups as you can. Rest 60 seconds. Then perform 5-4-3-2-1 strict pull-ups. Imagine how long it would take a training partner to do the prescribed pull-ups. That’s your rest between pull-up rounds.
Finish: Row: set the damper on a C2 rower at 4-5. Then 3 rounds of 30 hard pulls followed by 1 minute rest between pulls. (Record meters rowed)