Conjugate Strength

Monday/Tuesday

1. Snatch (3RM TnG)

2. Metcon (AMRAP – Reps)

Every 20 seconds for 5 min, complete 1 snatch at 75% of above 3RM

3. Back Box Squat – Single Red Band (5×5 @ 50% + 25%)

4. Front Squat (1×8 @ 75% )

5. Weighted Dips (3×6-8)

6. Reverse Hypers (2×20)

1. Power Clean + Hang Power Clean + Split Jerk (1RM)

2. Clean From Blocks (10×1)

3. Banded Strict Press (8×3 @ 50% + 25%)

4. Push Press (1×8 @ 75% + 10-15#)

1. Sotts Press – Front Rack (5×3)

2. Front Rack Reverse Lunge (3×8 Each)

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

4. Sweatt Shrugs (3×8)

5. Chest Supported Flat Bench Rows (3×12)

6. Single Leg Barbell Hip Bridges (3×15)