Conjugate Strength
Monday/Tuesday
1. Snatch (15 @ 65%)
2. Snatch (10 @ 75%)
Snatch (5 @ 85%)
3. Snatch Grip Deadlift (3×5)
4. Box Squat (1RM)
5. Box Squat Good Morning (8RM)
Wednesday/Thursday
1. Pause Clean + Split Jerk (20 EMOM – Inc weight every 4 min)
Pause above knee cap for 3 count
2. Front Squat (5RM)
3. Push Press (6RM)
4. One Arm DB Row (2×8)
5. Earthquake Bar Overhead Press (2×20)
Sunday Open Gym
1. Back Box Squat – Single Red Band (5×5 @ 55% + 25%)
2. Push Jerk Against Single Orange (4×3)
3. Push Jerk (1RM)
4. Front Squat (1×8 @ 75% + 5#)
5. GHD Back Extension vs Mini Band (3×8-12)