Tuesday

1. Overhead Squat (@ 80% 8×2)

2. Clean + 2 Front Squats + 2 Jerks (1RM)

3. Barbell Lateral Step Ups (3×8)

4. Bent Over Row (3×10)

5. Snatch Grip Deadlift off 8″ Blocks (3×12)

Thursday

1. Box Jump – Max Height (Standing Box Jump for Max Height)

2. 1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch (Build to heavy single)

3. Snatch Grip Behind the Neck Strict Press (3×8)

4. Back Squat (@ 75% 5×5)

5. GHD Barbell Back Extension + Row (4×10)

1. Back Squat (20RM)

2. 1 Hang Power Clean + 1 Hang Squat Clean (1RM)

3. Snatch Grip Shrugs (@ 90-100% of 1RM Snatch)

4. One Arm DB Row (3×10)

5. Weighted Ring Dips (4×8)