Conjugate Strength

Tuesday

1. Clean and Jerk (5×1 @ 80%)

Clean and Jerk (3×1 @ 85%) then,

Every 30s for 4 min, complete 1 Clean and Jerk @ 70%+

2. Tempo Back Squat (4×2 @ 33×1)

3. SL KB Deficit DL (3×5)

4. Ring Pushups 4″ (1 x Max)

1. Snatch (5×1 @ 80%)

Snatch (3×1 @ 85%)

EMOM 10
2 Snatches @ 70%

2. Front Squat (5×5 @ 75%)

3. Back Squat (1×8 @ 80% + 5#)

4. Underhand Bent Over Barbell Row (3×10 )

5. DB Box Jump (3×8) @ 24/20″

1. Tall Clean (5×3 UB)

2. Back Squat (6×3 @ 70% )

3. Shoulder Press (1RM)

4. Clean Grip Dimel Deadlifts (8RM)