Tuesday

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) use 80% of C&J max
Clean Pull – 3 x 3 110% of clean max
Back Squat– 3 x 5 (3 sets of 5 reps) (go by feel)

Conditioning:

3 Sets of:

Mountain Climbers on the Rings x10

Reverse Hypers x10