1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.
2a) 4X3 Split Jerk @ 75% – rest 60 sec.
2b) Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X5 @ 85% – rest 60 sec.
For 20 minutes alternate between:
Push-Ups (hand-release, NO snaking)
Rope Climbs 15′
Notes: There is no set rep scheme. You should complete each movement until you begin to fatigue or slow down. Literally, as soon as your cycle rate begins to taper off—stop, and move to the next movement. This should also not be performed at a high-heart-rate inducing pace. You may rest between movements, but do not allow your heart-rate to return to a resting rate. Basically; walk calmly from movement to movement and rest more if necessary. This is about speed and consistency on each of the movements.