Monday
Snatch (power)
1x4 40,50
1x2 60,65,70
5x1 80
Clean & Jerk
1x3 clean + 2x jerk 40,50
1x2 clean + 1 jerk 60,70
3x1 clean + 1 jerk 80
Backsquat
1x4 40,50
1x2 60,65,70
5x1 80
Wednesday
Push press
1x4 40,50
1x2 60,65,70
5x1 80
Snatch Balance
1x4 40,50
1x2 60,65,70
5x1 80
Accessories
3x8 Hamstring ext
3x8 DB Plyometric squat jump
3x8 Bulgarian Split squat
Warm-Up: 400m Run -- 2 Sets 10 Alternating Single Arm Kettlebell Deadlifts 10 Alternating Box Step-Ups 10/10 Single Leg Glute Bridge...
Warm-Up 2-3 Sets, For Quality 1:00 Cardio Choice 10 second Hollow Hold 10 Tuck Ups 2 Wall Walks + 20 second Nose to Wall Handstand Hold...
Warm-Up: Part A) 8:00 EMOM Minute 1: Jump Rope Minute 2: Inchworm Push-Ups Minute 3: Scapular Pull-Ups + Ring Rows Minute 4: *Barbell...
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