Conjugate Strength
Monday/Tuesday
1. Snatch Pull + Snatch (Build to Heavy Single)
2. Behind the Neck Snatch Grip Push Press (6×2)
3. Anderson Front Squats (4×5 @ 70%)
4. One Arm DB Row (3×10)
Wednesday/Thursday
1. Clean (3@75%,3@78%,2@80%,2@83%,1@85%,1@ 87%,1@90%)
2. Split Jerk (5×1 Above 80%)
3. Back Squat (8×2 @ 70%)
4. Snatch Grip Deadlift (3×8)
Open Gym
1. Hang Snatch + OHS (6×2)
2. Clean Pull + Clean (6×1)
3. Bench Press (3RM)
4. Knee Jumps (10 attempts or max weight)