Forgot to put this up yesterday. Was more focused on surviving the evening after this session. I was toast.
Foam rolled lightly just to get sliding around, dynamic warmup, and light bar movements to loosen up.
Getting right to work:
Back squat warm up working up to 205 in sets of 6-8
5 x 5 backsquat @ 225lb (75% of max)
5 x 3 hang clean from mid thigh @ 145lb (65%)
3 x 3 Hex-bar deadlift @ 180lb
3 x 5 SLDL @ 180lb