Tuesday

Weightlifting:

Squat Clean 4x2 @83-85% of max, go heavier than you did two weeks ago (same weight for all sets)

Clean pull 3x3 @ 100% of max clean

Back Squat 4x2 @83-85% of max, go heavier than you did two weeks ago (same weight for all sets)

With back squats do 5 Sets of push ups @40% and 5 sets of unbroken strict pull ups*

*Do strict pull ups until you come off the bar, then you are done with that set.