Thursday

Weightlifting:

EMOM 12 Minutes

First 4 Minutes: 3 Squat cleans every minute @ 80%

Second 4 Minutes: 2 Squat cleans every minute @ 85%

Last 4 Minutes: 1 Squat clean every minute @ 90-100%

Then

Back Squat 5x2 @ 85-90% (pick a weight and stick with it)

Conditioning:

3 rounds of:

Bumper raises x10

Supermans or Reverse Hypers x10

Push ups @ 50%

Post loads to the Zen.