WARM-UP
Complete Eo3 Official Warm-up, lower body emphasis, found here.
Then:
Squat
- 40% x 5 reps
- 50% x 5 reps
- 60% x 3 reps
STRENGTH
Then:
Squat
- 65% x 5 reps
- 75% x 5 reps
- 85% x 5+ reps (as many reps as possible)
Then:
Squat 3 x 10 reps @ 50%
Romanian Deadlift 3 x 10 reps
CONDITIONING
As many rounds as possible in 10 minutes of...
10 Power Snatch @ 95
10 Box Jumps @ 24" box
*Competitor: As prescribed
*Established: 75 lb on conditioning
*Recruit: No 5+ on last set, just 5 reps/2 sets on accessory/conditioning use 45 lb bar or PVC. and 20" step-ups.