Capacity Workout 

• 4 minutes/8 Round Tabata on assault bike

Weightlifting Workout (Week 3)

• Power Clean + Hang Clean – 4×1+1 | Work at 65% of your 1RM Clean & Jerk. Target 5 to 10 lb increases week to week.
• Behind the Neck Jerk from Blocks – 3×1 | Work at 102% of your 1RM Clean & Jerk.
• Front Squat – 1×1, 1×3 | Work to 85% of your 1RM Front Squat for a single, then decrease for 1×3. Decrease weight by 45/65 lbs if weight is above/below 285. Target 5 to 10 lb increases week to week.
• Snatch Grip Deadlift – 4×3 | Work at 60% of your 1RM Deadlift. Target 5 to 10 lb increases week to week.
• GHR + Reverse Hyperextension – 3×10+10 | Complete as a Superset.