Source: Rob Macklem's Flickr |
Push Ups
2 Sets of 7 Reps
Box Jumps
2 Sets of 5 Reps
Snatch
1 Set of 3 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
Clean & Jerk
1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
Back Squat
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
Clean Pull from Blocks Below the Knee (Video)
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 105%
1 Set of 1 Rep @ 110%
Auxiliary Work
Depth Jump
1 Set of 5 Reps
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