Conjugate Strength
Monday/Tuesday
1. Front Squat (8×2 @ 80%)
2. Snatch (10 min EMOM 10×1)
3. Snatch High Pull (3×8)
4. Ring Pushups 4″ (4×10)
5. Bulgarian Split Squats DBs/KBs (4×10 each)
6. Banded Face Pulls (1×100)
Wednesday/Thursday
1. Back Box Squat – Single Red Band (Heavy Single)
2. Front Box Squat – Single Red Band (Heavy Single)
3. Banded Squat Clean – Single Orange (@ 50-60% Bar Weight 10×2)
4. Push Press + Push Jerk + Split Jerk (Heavy Single)
5. Reverse Hypers (4×20)
6. Banded Good Mornings (4×25)
7. Banded Hip Bridges (1×100)
Open Gym
1. Snatch Pull + Snatch (78-83×2+1×5 sets)
2. Power Clean + Push Press + Jerk (78-83×1+1+1×5 sets) (w/ split jerk)
3. Farmer’s Carry (4×1)
1 set = down the length of the parking lot and back (100 m)
4. Snatch Pull (100×3, 105x2x2)
1 sec pause at knee during pull