Thursday

Powerlifting Back Squat 1 rep max

Weightlifting

Clean 3x5 (go by feel)

Clean pull 3x3 90-100% of 1 rep

Back Squat 3x5 @70%

Conditioning

2-4 rounds

10-20 Ring crunches

Active mobility/movement... i.e walking lunges with rotation, scorpions, or handstand holds.