Warm up
Foam Roll
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Barbell Complex
DL, Bent-over Row, Hang Clean, Front Squat, Push Press, Back Squat
6x of each @ 75#
6x of each @ 95#
4x of each @ 105#
2 sets of 3x each @ 115-135#
Then:
Row
4x 15/15 hard/easy (2 min total and "hard" means hard) +
2x 30/30 Push Press (2 min total, "rest" in locked-out position) +
4 min rest
Three blocks, throw light med ball during rest between blocks
Then:
Step-up Ladder 1-10-1
KBs held in Rack Position throughout
If 18" box use light KBs, if 10" box use heavier KBs
Don't be greedy with weight - there's a lot of time to think