Group Class: strength

Training:
Strict pull-up ladder, 2x 1-5
then,
Barbell complex
- power clean
- front squat
- push press
- good morning
- back squat
(5 reps of each, one set with an empty bar, one set with 20-30kg)
then,
push press: 5,5,4,4,3,3,2,2 (add weight every other set, doubles should feel pretty tough)
then,
deadlift: 3 x 20 reps @ roughly 33% of 1RM

Notes:
There's no rest prescription today - rest as needed between the sets to ensure you can add weight throughout each set of the push press.

Article: On Improvement; how practice and the 10,000 isn't the only variable involved in being a good athlete (click link to jump to article)