Back Squat 4×3 (60,70,75,80%)
Then drop back to 65%
You have 3? to get as many sets of 5 reps as possible at 65%
Rack weight after each set. No racking during sets of 5. Choose your rest (try to keep it within 30″ after sets)
SL RDL 4x5e (try to use a weight in each hand)
Wtd. Pushup 4×8
8? Cap
2 DB Ground to OH (2×40/25lbs)
4 V-ups
add 2 to every round of Ground to OH, and do twice as many v-ups as Gr. to OH every round
(ex. 2/4, 4/8, 6/12, 8/16, 10/20, etc.)
Rx+
8? Cap
2 BB Clean + Jerks (60/40kg)
2 Toes to Bar
Add 2 to both exercises every round