Monday
Hang Squat Snatch + OHS
2x2+3 40,45,50
1x4+3 55,60
3x1+3 70,80
Split Jerk (from Rack)
2x2 40,45,50
1x4 55,60
3x1 70,80
Accessories
4x8 Hamstring Ext
4x8 Bulgarian Split Squats
4x8 Broad Jump
Wednesday
Clean & Jerk
1x3 clean + 2x jerk 40,50
1x2 clean + 1 jerk 60,70
3x1 clean + 1 jerk 80
Strict Press
1x4 40,50
1x2 60,65,70
5x1 80
Front Squat (3 Sec pause at bottom of squat)
1x4 40,50
1x2 60,65,70
5x1 80
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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