Wednesday

Strength:
(7-5-3) 5-5-5-3-3-3 Front Squat
(7-5-3) 5-5-5-3-3-3 Deadlift

add weight each round until the 6th where 3 reps is all you can do
This is HEAVY work today

Conditioning
3x10 Toes to bar (no swings)
3x10 back extensions