Tuesday

Weightlifting:

Snatch Pull 3x3 100% of 1 rep

Snatch 3x3 @ 83%

Snatch push press 3x3 @85% of 1 rep max snatch

Overhead Squat 3x3 @ 87% of 1 rep max snatch

Conditioning:

3 rounds of:

Muscle Snatch 5-10 reps

10-15 reps of either Supermans or Hip extensions

8-12 reps of ring crunches