Source: Wonderlifter's Flickr |
Box Jump
2 Sets of 5 Reps
Snatch
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 2 Reps @ 80%
3 Sets of 1 Rep @ 85%
2 Sets of 2 Reps @ 80%
Clean & Jerk
1 Set of 3 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
2 Sets of 1 Rep @ 85%
1 Set of 2 Reps @ 80%
Front Squat
1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
2 Sets of 3 Reps @ 70%
3 Sets of 2 Reps @ 80%
Snatch Pulls (Video)
1 Set of 3 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set of 3 Reps @ 105%
1 Set of 2 Reps @ 110%
1 Set of 2 Reps @ 115%
Auxiliary Work
Seated Good Mornings
3 Sets of 7 Reps
Row + Press
4 Sets of 7 Reps
Abs
3 Sets of 25 Reps
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