Box Jump
2 Sets of 5 Reps
Snatch
1 Set of 3 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 2 Reps @ 80%
Hang Clean from Below the Knee + Jerk
1 Set of 3 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 2 Reps @ 80%
Front Squat
1 Set of 4 Reps @ 60%
2 Sets of 3 Reps @ 70%
2 Sets of 3 Reps @ 80%
1 Set of 1 Rep @ 85%
Snatch Pull (Video)
1 Set of 3 Reps @ 100%
1 Set of 2 Reps @ 110%
1 Set of 2 Reps @ 115%
1 Set of 2 Reps @ 120%
Muscle Snatch
1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 65%
Auxiliary Work
Rows
4 Sets of 5 Reps
Bent Rows
4 Sets of 5 Reps
Hyperextensions
4 Sets of 5 Reps
Abs
2 Sets of 40 Reps
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