Tuesday

Weightlifting:

Clean and Jerk 3x3+1 (3 squat cleans and 1 jerk)

Clean Pulls 3x3 (heavier than what you can clean)

Back Squats 3x3 (stay with same heavy weight each set)

Go by feel for C&J and Back Squats.

Conditioning:

3 rounds of:

5-10 Dragon Flags

10 Reverse Hypers’ or Supermans