Squat
Heavy Single 95%+ (try to PR on 2nd lift, max 5 attempts)
Bench
Heavy Single 95%+ (try to PR on 1st or 2nd lift, max 5 attempts)
*For the Heavy Singles if you do one rep at 95% and feel tired you can call it a day. If you feel good and hit 95% easily (on first or second attempt) and feel 105% is attainable, go for it!
PM
Clean & Jerk
Heavy Single (Competition style - 3 attempts -try to PR on 2nd)
rest 5 min
3rnds:
20 Monster makers 2x35# ( http://www.youtube.com/watch?v=dVv9ACzfmhw )
20 ring dips
20 toes2bar
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