Conjugate Strength
Tuesday
1, Front Squat (1RM)
2. Overhead Squat (@ 75% 10×2)
3. 20″ Front Rack Step Ups Against Single Orange (3×10)
4. Chest Supported Flat Bench Rows (3×12)
5. Metcon
3 Rounds
10 Good Mornings
10 KB Squat Jumps
10 Good Mornings
10 KB Squat Jumps
Thursday
1. Snatch Balance (5-5-5-3-3-3)
2. Snatch (Heavy Single)
3. Clean and Jerk (Heavy Single)
4. Back Squat (@ 70% 5×5)
Sunday
1. Push Press Against Single Orange (@60% 8×3)
2. Clean Shrugs (@90% 3×6)
3. Good Mornings (3×8)
4. Wide Stance Barbell Hip Bridges (3×12)
5. Banded Kettlebell Swings (Heaviest Band Possible 3×10)