Tuesday 11-6

warm up
row 500m or 2 min easy pace on the airdyne
3×10
air squats
good mornings(35-45#)
ab mat sit ups
back extensions

skill
power cleans
5-3-3-1-1-1
heavy but not maximal, somewhere around 80-85% of 1RM for the last single. Rest no more than 2min between sets.

strength
Deadlift
3×3 adding weight each set. Your last set should be around 70% of your 1RM. Rest 3min between sets.

strength endurance
using 60% of your heaviest set from above to get 21 reps. If you need to break up the sets, rest exactly 1 minute between sets.

conditioning
12-9-6
Toes to Bar
Box jumps(24/20)

stretch
supine hamstring stretch
wall straddle
downward dog