Conjugate Strength
Tuesday
1. Clean and Jerk (5×1 @ 80%)
Clean and Jerk (3×1 @ 85%) then,
Every 30s for 4 min, complete 1 Clean and Jerk @ 70%+
2. Tempo Back Squat (4×2 @ 33×1)
3. SL KB Deficit DL (3×5)
4. Ring Pushups 4″ (1 x Max)
Thursday
1. Snatch (5×1 @ 80%)
Snatch (3×1 @ 85%)
EMOM 10
2 Snatches @ 70%
2 Snatches @ 70%
2. Front Squat (5×5 @ 75%)
3. Back Squat (1×8 @ 80% + 5#)
4. Underhand Bent Over Barbell Row (3×10 )
5. DB Box Jump (3×8) @ 24/20″
Sunday
1. Tall Clean (5×3 UB)
2. Back Squat (6×3 @ 70% )
3. Shoulder Press (1RM)
4. Clean Grip Dimel Deadlifts (8RM)