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Source: Rob Macklem's Flickr |
Box Jumps
2 Sets of 5 Reps
Mid Grip Snatch
1 Set of 4 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 2 Reps @ 80%
Push Jerk
1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 2 Reps @ 80%
Front Squat
1 Set of 3 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
Work to 1-Rep Max
Snatch Pull (Video)
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 90%
1 Set of 3 Reps @ 100%
Auxiliary Work
Bent Over Rows
4 Sets of 5 Reps
Chin Ups
4 Sets of 5 Reps
Seated Good Mornings
4 Sets of 5 Reps
Abs
2 Sets of 40 Reps
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