Day 1 | Reps | Sets | %1RM | |
Sqaut snatch | 8-6-4reps | 2 | 60/70/80/ | |
Split jerk /front sqaut complex | 4 | 4 | 70%Clean and jerk | |
Strict Muscle ups | 3 | 5 | ||
Progression hspu | 10 | 4 | ||
Day 2 | ||||
Power cleans | 8-6-4 reps | 2 | 60/70/80 | |
Back sqauts | 4 | 6 | 70%Max | |
Bulgarian split sqaut | 3p/s | 6 | 40%Max Clean | |
Hallow holds | 40/20sec | 5 | ||
Day 3 | ||||
OHS | 4 | 4 | 90% Snatch | |
DL/Sqaut clean /Thruster | 4 | 4 | 50% Max clean | |
Strict muscle up | 3 | 5 | ||
GHD Ham curls | 5 | 4 | ||
Tri cep dips | 10 | 4 |