Conjugate Strength
Monday/Tuesday
1. Front Squat (12×2 @ 80%)
2. Power Snatch (6×2 @ 85%)
3. Split Jerk Strict Press (3×6)
4. Weighted Back Extensions (3×12)
Wednesday/Thursday
1. Snatch Balance + OHS (8×1 Start at 70% and Build Up)
2. Clean (6×1 @ 85%+)
3. Back Box Squat – Single Red Band (8×2 @ 65%)
4. Push Press (5×1 @ 90%+)
Open Gym
1. Clean + Hang Clean (6×1 @70%)
2. Snatch Grip Deadlift (8×2 Build Across EMOM)
3. Snatch Grip Behind the Neck Strict Press (3×10)
4. Knee Jumps (10×1 Build to heavy single)