Conjugate Strength

Monday/Tuesday

1. Snatch (15 @ 65%)

2. Snatch (10 @ 75%)

Snatch (5 @ 85%)

3. Snatch Grip Deadlift (3×5)

4. Box Squat (1RM)

5. Box Squat Good Morning (8RM)

1. Pause Clean + Split Jerk (20 EMOM – Inc weight every 4 min)

Pause above knee cap for 3 count

2. Front Squat (5RM)

3. Push Press (6RM)

4. One Arm DB Row (2×8)

5. Earthquake Bar Overhead Press (2×20)

1. Back Box Squat – Single Red Band (5×5 @ 55% + 25%)

2. Push Jerk Against Single Orange (4×3)

3. Push Jerk (1RM)

4. Front Squat (1×8 @ 75% + 5#)

5. GHD Back Extension vs Mini Band (3×8-12)