A. Back squat clusters – 4.4.4.4 @ 65%, for 3 sets. This is the same weight as last week, but with an additional rep in each subset.
B. 4×400 m run, resting 2 minutes between efforts.
C. 4 max effort sets of plate hollow holds (press the plate up towards the ceiling, directly over top of your shoulders). A 10 or 25 lb plate is sufficient. There is no need to go heavier with these.