Weightlifting:
Choose weights by feel. They should be challenging but comfortably below max efforts.
Clean and Jerk 5×2+1 (five sets of 2 cleans and 1 jerk)
Clean Pull 3×3
Back Squat 3×5
Conditioning:
Scales for 5-7 minutes
Push ups 5 sets @40% of max.
Post loads to the Zen.