Conjugate Strength
Monday/Tuesday
1. Power Snatch (6×1 @ 90%+)
2. Front Squat (8×1 @ 85%+)
3. Tall Split Jerk (3×6)
4. GHD Back Extension plus Snatch Grip DL (3×12)
5. GHD Situps (3×12-20)
Wednesday/Thursday
1. Overhead Squat (4×8 )
2. Clean (6×1 @ 90%+)
3. Back Box Squat – Single Red Band (10×2 @ 70%)
4. Underhand Bent Over Barbell Row (3×6)
Open Gym
1. Clean + Hang Clean (6×1 @ 75%)
2. Snatch Grip Deadlift (10×1 Build Across heavier than last week)
3. Snatch Grip Behind the Neck Strict Press (3×6 Heavier than last week)
4. Knee Jumps (12×1 Build to max height)