Capacity Workout 

• 4 minutes/8 Round Tabata on assault bike

Weightlifting Workout (Week 3)

• Snatch – 5×2 | Work at 70% of your 1RM Snatch. Target 5-10 lb increases week to week.
• Clean + 2 Jerks – 4×1 | Work at 70% of your 1RM Clean and Jerk. Target 5-10 lb increases week to week.
• Back Squat + Good Morning – 5×3+6 | Work at 55% of your 1RM Back Squat + 65% of your 1RM Snatch.
• Pull Ups + YTWs – 3×10+8 | Complete as a Superset.
• Barbell Roll Outs + Med Ball Situps + Planks – 2×10+10+1:00.00 | Complete as a Superset.