Choose weights by feel. Use a single weight for all prescribed sets. Start with and empty bar to warm up then add weight accordingly. Weights should be challenging this week, but comfortably below max efforts.
1.) Strength:
a.) Clean & Jerk – 5 x 2+1
b.) Clean Pull – 3 x 3
c.) Back Squat – 3 x 5
STRICT 3 second pause in the bottom at absolute bottom depth rest as needed
2.) Tabata intervals (8 rds of each movement 20 seconds of work/ 10 seconds of rest for reps.)
KB SWINGS (1.5 pd/1pd)
AIR SQUATS
SIT-UPS
PUSH-UPS
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