Conjugate Strength

Tuesday

1. 20 min E2MOM
1 Hang Snatch + 1 Full Snatch

2. Muscle Snatch (3×8)

3. Back Squat (@ 80% 8×2 (Open 4×2))

4. Deadlift (@ 70% 6×1 For speed (Open @50%))

5. One Arm DB Row (3×12)

6. Orange Banded Back Extension (3×12)

1. 12 Min EMOM
1 Clean and Jerk @ 70%

2. Push Jerk (6RM (Open 2×6))

3. Red Banded 2s Paused Front Squats @ 60% 6×2 (Open 4×2)

4. Glute-Ham Raises (5×5)

5. SL KB DL (3×15)

1. Hang Clean (6×2 Build Across )

2. Hang Snatch (6×2 Build Across)

3. Back Rack Lunge (3×10 Each Leg)

4. Reverse Hypers (3×30 15% of 1RM DL)

5. Metcon (Time)

You Won’t
75 Cal Airdyne
2 min rest
75 Cal Airdyne