Source: Rob Macklem's Flickr |
Box Jumps
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%
2 Sets of 1 Rep @ 90%
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%
1 Set of 2 Reps @ 85%
2 Sets of 1 Rep @ 90%
1 Set of 2 Reps @ 80%
Back Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
Auxiliary Work
Rows
4 Sets of 5 Reps
Bent Rows
4 Sets of 5 Reps
1-Arm Dumbbell Rows
4 Sets of 5 Reps
Seated Good Mornings
4 Sets of 5 Reps
Abs
2 Sets of 40 Reps