Warm-up:
2×5 Wall Squat
2×10 PVC Pass Through
2×10 PVC Over Head Squat
Strength:
1) 5×3 Back Squat @ 80%
2) 5×3 Over Head Squat @ 80%
2×3 Warm-up for each movement
20min time limit
Notes:
Ideally you should be doing each set of 5 at 80%. Now if you have a big number you need to put up, use 2 of the 5 set as additional warm-ups, making it a total of 3×3 at 80%. If you fall into this category you will know it.
Conditioning:
Barbell Complex (last done 10.19.12)
12min to complete as many rounds and reps as possible of
6x Dead Lift
6x Bent Over Row
6x Hang Power Clean
6x Front Squat
6x Push-Press
6x Back Squat
Weight: 25#-95#