Monday
Snatch (power)
1x4 40,50
1x2 60,65,70
5x1 80
Clean & Jerk
1x3 clean + 2x jerk 40,50
1x2 clean + 1 jerk 60,70
3x1 clean + 1 jerk 80
Backsquat
1x4 40,50
1x2 60,65,70
5x1 80
Wednesday
Push press
1x4 40,50
1x2 60,65,70
5x1 80
Snatch Balance
1x4 40,50
1x2 60,65,70
5x1 80
Accessories
3x8 Hamstring ext (Banded)
3x8 DB Plyometric squat jump
3x8 Bulgarian Split squat
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 Couch Stretch :60 Alternating Active Pigeon Stretch :30/:30 Active Scorpion Stretch :60 ...
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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