Monday
Strength
Push Press 4 x 3
Build up to a heavy triple for the day. Each set should be progressively heavier. Start around 80-85%.
Conditioning
15-12-9
Hang Power Clean
Push Jerk
*Run 400M after each round
Level 3- 115/85, Must be unbroken every round.
Level 2- 95/65,
Level 1- A weight that would allow you to focus on cycle rate and moving the bar quickly. No more than 2 sets.