4 x 8 @ (up to) 60% of 1RM, each rep with a full 3/1000 at the top
Rest as needed between sets. Today, all reps are performed with an overhand grip; If chosen weight + the 3/1000 hold creates/ forces a compromised position, scale weight accordingly. When scheme is listed as “4 x 8″, it always refers to “Sets” x “Reps”.
Then, 4 rounds of:
8 Box jump @ challenging, uninterrupted height (roughly 75% of 1RM)
:45 sec. rest
The game today is 8 challenging, uninterrupted reps- If set requires interruption, make a minor height adjustment and continue.
And then, 6 aggressive rounds of:
30 revolutions Airdyne @ 100%
30 Tire smash (Any variation) or Mace 360
Alternate between tire smash and mace 360 by round as desired. Keep the weights moderate, execution perfect, and pace strong. Airdyne: Though output may change, effort should remain at 100% in each and every round.