Tuesday

Weightlifting:

Snatch 4x2 (go by feel)

Front Squat 3x3 (go heavy and stay the same weight all 3 sets)

For each lift you should warm up and then begin as heavy as possible. For the snatches maintain that through each set. If you can add weight on the last set you may, but if you are able to add more than 10% of your load then you didn’t start heavy enough and have three more sets to go.

Conditioning:

3 Sets of:

Dragon Flags 5-10 reps

Supermans 10 reps