Conjugate Strength
Monday/Tuesday
1. High Hang Snatch + Hang Snatch (10×1 @ 75%)
2. Front Box Squat Above Parallel (Heavy Single)
3. Back Squat (8×2 @ 75%)
4. L-Sit Single Arm DB Press (3×6)
Wednesday/Thursday
1. Clean From Blocks (10×1 Build Across)
2. Back Box Squat – Single Red Band (10×1 @ 75%)
3. Clean Deadlift (6×2 @ 110%)
4. Overhead Squat (3×6)
Open Gym
1. Behind The Neck Jerk (10×1 @ 80-90% of Split Jerk)
2. Clean + Hang Clean (6×1 @ 80%)
3. Snatch + OHS (6×2 @ 80%)
4. PVC Jump (10×1 Build to Max Height)