1. Snatch: Work up to a heavy single for the day.
2. Clean and jerk: Work up to a heavy single for the day.
3. Front Squat: Work up to a heavy single for the day.
Pull ups and/or chin ups: max reps in 45 sec (strict)
Push ups: max reps in 45 sec.
Bent over Barbell Rows: max reps in 45 sec. Light weight.
*Heavy single for the day does not necessarily mean that you will hit a one rep max! Learn how to become a self sufficient athlete who is in tune with his/her body! If you feel great, put some weight on the bar and lift heavy! If your body is feeling tired from life or the past week of training, BE SMART and keep the weight light and work consistency through your sets, “If the kettle’s hot, do the cooking!”.