Week 3 of 6: Friday

Strength
Pause Front Squat
1 x 5 Reps @ 68%
1 x 4 Reps @ 70%
1 x 3 Reps @ 73%
1 x 2 Reps @ 75%
1 x 2 Reps @ 78%

Snatch Grip Romanian Deadlifts
1 x 6 @ 80%
1 x 5 @ 85%
2 x 4 @ 90%
% Based Off Max Snatch

Weighted Back Extensions
4 x 10 Reps

Conditioning
For Time
15-12-9
Power Cleans (135/95)
Calorie Row
Russian Kettlebell Swings x 2 (70/53)
Reps for the RKBS: 30-24-18

Recovery
15-30 Minute Easy Row or Run

Week 3 of 6: Friday

Strength
Pause Front Squat
1 x 5 Reps @ 68%
1 x 4 Reps @ 70%
1 x 3 Reps @ 73%
1 x 2 Reps @ 75%
1 x 2 Reps @ 78%

Snatch Grip Romanian Deadlifts
1 x 6 @ 80%
1 x 5 @ 85%
2 x 4 @ 90%
% Based Off Max Snatch

Weighted Back Extensions
4 x 10 Reps

Conditioning
For Time
15-12-9
Power Cleans (135/95)
Calorie Row
Russian Kettlebell Swings x 2 (70/53)
Reps for the RKBS: 30-24-18

Recovery
15-30 Minute Easy Row or Run