Monday
Snatch
1x4 40,45,50
1x3 55,60,65
4x2 70
Clean
1x4 40,45,50
1x3 55,60,65
4x2 70
Accessories
3x10 Seated DB Arnold Press
3x10 DB Renegade Row
3x10 Diamond Push-Ups
3x10 2DB Lunges
Wednesday
Push Press
1x4 40,45,50
1x3 55,60,65
4x2 70
Front Squat
1x4 40,45,50
1x3 55,60,65
4x2 70
Deficit Snatch Deadlift
1x6 40,50
1x4 60,70
3x2 80
*20kg plate
Warm-Up Starting Partners on Different Stations and Rotating 30 seconds @ Each Station Station 1: Echo Bike @ 6 RPE Station 2: 15-20 sec...
Warm-Up 2:00-3:00 Cardio Choice - :30/:30 Â Couch Stretch :60 Â Alternating Active Pigeon Stretch :30/:30 Â Active Scorpion Stretch :60 Â ...
Monday Snatch 1x2 40 50 60% 1x1 65 70 75% 1x1 80 85 90% (for the brave) 1x1 95 100 100+% Clean & Single Jerk 1x2 50 60% 1x1 65 70 75% 1x1...
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