Conjugate Strength
Tuesday
1. Clean and Jerk (1RM)
2. Snatch (1RM)
3. Overhead Squat (@ 70% 8×3)
4. Front Squat (@ 70% 1×8)
5. GHD Back Extension plus Snatch Grip DL (8RM)
Thursday
Snatch Balance (5×3)
In 20 min complete:
10 Squat Snatches @ 40% by 4:00
8 Squat Snatches @ 50% by 8:00
6 Squat Snatches @ 60% by 12:00
4 Squat Snatches @ 70% by 16:00
2 Squat Snatches @ 80% by 20:00
10 Squat Snatches @ 40% by 4:00
8 Squat Snatches @ 50% by 8:00
6 Squat Snatches @ 60% by 12:00
4 Squat Snatches @ 70% by 16:00
2 Squat Snatches @ 80% by 20:00
Anderson Front Squats (@70% 3×8-10)
Seated Good Mornings (3×8)
Clean Grip Bent Over Barbell Row (3×10)
Sunday
1. Sumo Deadlift 2″ Block Pull (1RM)
2. Banded Squat Clean – Single Red (Build up to 70% 8×1)
2. Banded Squat Clean – Single Orange (Build up to 70% 8×1)
3. Squat Clean (Build up to Heavy Single)
4. Shoulder Press (3×5)