Weightlifting Conditioning, Strength-Stamina Intervals
From 0-5:00:
Max overhead squats in 1 set.
You choose the load.
From 5-10:00:
Max power snatches in 1 set.
Touch-n-go. You choose load.
From 10-15:00:
Max power cleans in 1 set.
Touch-n-go. You choose load.
Monostructural Conditioning, Power Intervals
From 15-25:00:
AMRAP 10:
Run 100 meters
Rest 60 seconds
After-Hour Accessory Strength Recovery Exercise
Back or Front Squat: 2 sets of 5 at 72% 5RM or 62% of 1RM
Shoulder or Bench Press: 3 sets of 5 lighter than yesterday.
Chin-ups: 3 sets of max reps at bodyweight OR 3×10 leg-assisted
