Conjugate Strength
Monday/Tuesday
1. Snatch (@70% 10×2)
2. Push Jerk (Same Weight – 5×3)
3. Front Squat (@75% 10×2)
4. Front Rack Barbell Bulgarian Split Squat (2×10 each leg)
5. Flat Bench Single Arm DB Press (2×10 each arm)
6. Banded Pushdowns (100 Unbroken)
Wednesday/Thursday
1. Clean (@ 70% 10×2)
2. Earthquake Bar Overhead Press (3×15)
3. Seated Good Mornings (3×10)
4. Reverse Hypers (3×30)
5. Barbell Hip Bridges (3×15)
Open Gym
1. Power Snatch (3×3@ 75%)
2. Clean Pull + Clean + Jerk (8×1@ 70-80%)
3. Overhead Squat (3×8)
4. Snatch Pull + RDL (3×3)