Conjugate Strength
Monday/Tuesday
1. Front Squat (1RM)
2. Power Snatch (1RM)
3. Snatch from High Blocks (10×1)
4. Russian KB Swing (2×20 + max band)
5. Bradford Press – Earthquake Bar (2×20)
Wednesday/Thursday
1. Clean High Pull (3×5)
2. Clean and Jerk (Heavy Single )
3. Front Box Squat – Single Red Band (5×5 @ 45% + 25%)
4. Back Squat (1×8 @ 70%)
5. Banded Thrusters (8RM with Orange)
Open Gym
1. Deadlift from pads 4″ off ground (6×2)
2. 1 Clean + 1 Front Squat + 1 Thruster (1RM)
3. Split Jerk Strict Press (5×3)
4. Split Jerk (5×1)