Weightlifting:
Close Grip Bench Press 10x3: 60 Sec Rest - 50% 1 RM Bar Weight 25% 1RM Band Weight
Power Snatch 5x3: 60 Sec Rest - 45% 1 RM Bar Weight 25% 1RM Band Weight
DB Bench Press 5x15: Rest as needed
Cable Tricep Extension 150 Reps (20-30 Rep sets)
Conditioning:
6 Rounds (1:1)
20 Calorie Row
10 Burpee over bar (lateral)
5 Snatch 185/135