Capacity Workout 

• 4 minutes/8 Round Tabata on assault bike

Weightlifting Workout (Week 3)

• No Hook No Feet Snatch – 6×1 | Work at 60% of your 1RM Snatch. Target 5-10 lb increases week to week.
• Power Clean – 4×2 | Work at 65% of your 1RM Clean & Jerk. Target 5-10 lb increases week to week.
• Push Jerk + Split Jerk – 4×1+1 | Work at 65% of your 1RM Clean & Jerk. Target 5-10 lb increases week to week.
• Single Arm DB Row + Reverse DB Fly – 3×10+10 | Complete as a Superset.
• Hanging Leg Raise + GHD Sit Up + Plank – 3×10+10+1:00.00 | Complete as a Superset.

Mobility

• Follow a structured mobility program.