Strength
High Bar Back Squat: 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds.

Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.

Conditioning
(Changed due to cold snap)

7 rounds of:

30 seconds max distance sled push
60 seconds rest

Notes: Each sled run should be an all out effort.

The Mental Block You Absolutely Must Overcome – Jeff Nickles