A.
In 5 sets, build to a challenging (but safe) height for a set of 5 Box Jumps.
B.
Every 2:30, for 15 minutes (6 sets):
Push Press
*Sets 1-2 – 7 reps @ 75%
*Sets 3-4 – 5 reps @ 80%
*Sets 5-6 – 3 reps @ 85%
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Sets 1-2 – 3 reps @ 85%
*Sets 3-4 – 5 reps @ 80%
*Sets 5-6 – 7 reps @ 75%
D.
Three sets of:
Chin-Ups x 10 reps
Rest 90 seconds
E.
Three sets of:
Romanian Deadlift x 10 reps
Rest 90 seconds
(Goal weight should be 65-75% of 1-RM Clean)