This is the work for both Sunday and Monday. Do not do it all in one day. If you are uncertain how you should divide the work, reach out to Chip or Eric.
A. Back Squat- 5x3 @75-80%
B. Snatch- 5x1 @80%
C1. Seated DB Press- 4 X 6-8 (heavy working weight)
C2. SA Bent DB row- 4 X 10 (21x2 tempo)
Overhead Squats 95/65#
Box Jumps 24/20"
III. Active Recovery Conditioning
Assault Bike for 30 Minutes
30s of 85% effort
30s of 55% effort