Preparation: Part 1. Warm-up of your choice. Part 2. Three Rounds of 5 Box jumps and 10 20# Ball Slams.
Focus: Back Squat: Ladder up to 130#. Then max reps at 130#
Deadlift: 5 x 160#; 5 x 185#; 5 x 210#
Push Press: 50 x 70# Break this into as many sets as it takes to get the 50 done. Don’t burn all your fuel too early, but go as deep as you can and keep the rest between sets very short.
Pull-ups: Max reps. Rest one minute then 5-4-3-2-2
Finisher: Row: set the damper on a C2 rower at 4-5. Then row as many meters as possible in 3 two-minute rounds with 90 seconds rest between rounds.