Capacity Workout

• 4 minute/8 Round Tabata on Assault Bike

Weightlifting Workout

• Snatch From Mid Knee – 4×1/75% | Work at 75% of your 1RM Snatch. Target 5-10 lb increases week to week.
• 3 Push Press + Jerk – 4×3+1/60% | Work at 60% of your 1RM Clean and Jerk. Target 5-10 lb increases week to week.
• Back Squat – 4×3/75% | Work at 75% of your 1RM Squat. Target 5-10 lb increases week to week.
• Stiff Leg Deficit Deadlift – 4×5/60% | Work at 60% of your 1RM Deadlift. Target 5-10 lb increases week to week.
• Bulgarian Split Squats + Box Jump – 3×8+6 | Perform as a superset.

Mobility

• Follow a structured mobility program.