Capacity Workout

• 4 minute/8 round Tabata on Assault Bike

Weightlifting Workout

• Power Clean + Hang Clean – 4×1+1/65% | Work at 65% of 1RM Clean and Jerk. Target 5-10 lb increases week to week
• BTN Jerk from Blocks – 4×2/90% | Work at 90% 1RM Clean and Jerk
• Front Squat – 1×1/85%, 1×3/Dropset | Work to 85% of your 1RM Front Squat for a single, then decrease for 1×3. For Drop Set 1×3, decrease weight by 65 lbs down if work single is above 285 lbs. For Drop Set 1×3, decrease weight by 45 lbs down if work single is below 285 lbs.
• Snatch Grip Deadlift – 4×3 | Work at 60% of your 1RM Deadlift. Target 5-10 lb increases week to week.
• GHR + Reverse Hyper Extension – 3×10+10 | Complete as a superset

Mobility

• Follow a structured mobility program.