(Jeff. Back squat.)
3 x 5 @ 75-80%
1 x 10 @ 65%
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.
Then:
30 Dumbbell power snatch @ 1/4 BW (Switch arms as desired)
20 Kettlebell full-range high-pull @ 45lb. W, 65lb. M
10 Slam ball @ 35lb. W, 50lb. M
:20 sec. rest
10 Slam ball @ 25lb. W, 40lb. M
:20 sec. rest
10 Slam ball @ 15lb. W, 30lb. M
If designated weight in any movement creates/ forces a compromised position, make as minor an adjustment as necessary to continue safely.