CONJUGATE STRENGTH
Monday and Tuesday
1. Clean and Jerk (1RM)
2. Snatch From Blocks (@ Knees @ 70% 6×3)
3. Barbell Lateral Step Ups (24″ 3×10 Each)
4. Bench Dips (4×10)
5. Reverse Hypers (3×20)
Wednesday and Thursday – OFF!
Saturday/ Sunday
1. Back Squat (@ 70% 10×2)
2. Pause Snatch (@ Knees @ 70% 8×2)
3. Shoulder Press (1RM)
4. Bent Over Row (4×10)