Weightlifting:
1) 3X1 Power Clean + 1 Front Squat + 2 Push Jerks @ 75%-80% of 1RM Clean & Jerk – rest 2:00
Strength:
A) 4X7/13 Front Squat/Back Squat @ 94% of weight used Monday – rest 90 sec.
B) 4XME Weighted Ring Holds (toes even with rings, hold extended Push-Up position, load with plate/s on the upper back) – heaviest possible for minimum :45 hold, rest 90 sec.