Source: WonderLifter's Flickr |
Box Jumps
3 Sets of 5 Reps
Snatch
1 Set of 4 Reps @ 60%
1 Set of 2 Reps @ 70%
2 Sets of 2 Reps @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
Clean & Jerk
1 Set of 3 Reps @ 60%
1 Set of 2 Reps @ 70%
2 Sets of 2 Reps @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
Back Squat
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 80%
2 Sets of 3 Reps @ 85%
Auxiliary Work
Rows
4 Sets of 5 Reps
Bent Rows
4 Sets of 5 Reps
Seated Good Mornings
4 Sets of 5 Reps
Abs
2 Sets of 30 Reps
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