Conjugate Strength
Tuesday
1. Hang Snatch (Reps 1-5 @ 70%, 6-10 @ 75%)
2. E2MOM: Deadlift + Clean + Hang Clean + Jerk
Increase weight each complex
Increase weight each complex
3. Front Box Squat – Single Red Band (6×2 @ 60% + 25%)
4. Overhead Squat (2×6 @ 70%)
5. Seated DB Press (8RM)
Thursday
1. Snatch Balance (3×5 For Speed)
2. Snatch Jail Break (AMRAP – Rounds)
3 Power Snatches Every 15 sec for 4 min @ 115/75
Max rounds completed out of 16
Max rounds completed out of 16
Beat 5/8 Score
3. Behind the Neck Snatch Grip Push Press (4×4)
4. Bear Complex (1RM) Only 1, not 7.
5. Good Mornings (2 X 6)
6. Close Grip Pushups to 4″ Board (1 X 40)
Sunday
1. Banded Clean Speed Pull (5×5 @ 35% of Clean + 25% bands)
2. Zercher Squat (6RM)
3. Semi Stiff Legged Deadlift (40 reps @ 50% of DL 1RM)
4. Overhead Walking Lunges (2×12)
5. Decline KB Skull Crushers (3×12)