Conjugate Strength

Tuesday

1. 7 min to find heavy single Snatch, then max reps at 135/95 in 2 min

2. Banded Anderson Front Squats (3×8)

3. For Time:
50 Front Squats 185/125
4. 1/2 Mile Walk with Back Racked Barbell 225/155

5. Ring Push-ups 4″ (3 x Max or 15)

6. 7 min to find heavy single Snatch, then max reps at 135/95 in 2 min

1. Back Box Squat – Single Red Band (1RM)

1. Back Box Squat + Double Orange Bands (1RM)

2. High-Hang Clean (Heavy Single)

3. Clean + Hang Clean (1RM)

4. Push Jerk Against Single Orange (@50% 5×3)

5. DB Deficit Bulgarian Split Squats (2×10)

6. Semi Stiff Legged Deadlift (@60% 2×10)

7. Earthquake Bar OH Walking Lunges (2×8 each leg)

1. Reverse Micro Mini Front Squat (@80% 10×2)

2. Snatch Balance (8×1)

3. Behind the Neck Snatch Grip Earthquake Bar Press (3×20)

4. 2″ Deficit Banded Clean Speed Pulls (6×2)

5. Weighted Pull-ups (1RM)

6. Chest Supported Flat Bench Rows (2×10)

7. Seated Bent Over Rear Delt Flyes (2×25)