Conjugate Strength
Monday/Tuesday
1. Clean Pull + Clean + Jerk (1RM)
2. Split Jerk (6×2 @ 75%)
3. Back Box Squat – Single Red Band (Heavy Single)
4. Chest Supported Flat Bench Rows (2×12)
5. Banded Thrusters (2×8 Heavy)
Wednesday/Thursday
1. Snatch (10 EMOM: 2 Snatches)
2. Snatch + OHS (8×1 @ 80% + 5-10#)
3. Back Box Squat – Single Red Band (6×2 @ 60% + 25%)
4. Overhead Squat (1×8 @ 70%)
5. Banded Squat Jumps (5×10; Rest 30 sec)
Open Gym
1. Snatch from High Blocks (6×2)
2. Clean From Blocks (6×2)
3. GHD Back Extension plus Snatch Grip DL (8RM)
4. KB Skull Crushers (4×10)