W2/D4

Warmup 5-10 minute foam roller and activation, dynamic warm up, cycle, row, or high knees and so on Weightlifting 1. Clean 3 @50%, 3 @60%, 3 @70%, 2x3 @75% 2. Front Squat 3RM: 4x3 @90% of 3RM Weightlifting rest intervals: Less than 70% = 1 min 70-85% = 2 min 85-95% = 3 min Over 95% = 5 min Conditioning None