Workout for 9/6/2017

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:
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 3x10 leg-assisted