Conjugate Strength
Monday/Tuesday
1. Snatch (3RM TnG)
2. Metcon (AMRAP – Reps)
Every 20 seconds for 5 min, complete 1 snatch at 75% of above 3RM
3. Back Box Squat – Single Red Band (5×5 @ 50% + 25%)
4. Front Squat (1×8 @ 75% )
5. Weighted Dips (3×6-8)
6. Reverse Hypers (2×20)
Wednesday/Thursday
1. Power Clean + Hang Power Clean + Split Jerk (1RM)
2. Clean From Blocks (10×1)
3. Banded Strict Press (8×3 @ 50% + 25%)
4. Push Press (1×8 @ 75% + 10-15#)
Open Gym
1. Sotts Press – Front Rack (5×3)
2. Front Rack Reverse Lunge (3×8 Each)
3. Underhand Bent Over Barbell Row (3×10)
4. Sweatt Shrugs (3×8)
5. Chest Supported Flat Bench Rows (3×12)
6. Single Leg Barbell Hip Bridges (3×15)