Tuesday

Choose weights by feel. Weights should be challenging, but comfortably below max efforts. Use the same weight for all prescribed sets of a given exercise.

Weightlifting
Clean and Jerk – 5 x 2+1 (5 sets of 2 cleans and 1 jerk)
Clean Pull – 3 x 3
Back Squat– 3 x 5 (3 sets of 5 reps)

Conditioning:

Work on L-sits for 7 minutes

Work on Scales for 7 minutes