1. Power Clean 6-7 sets work to heavy single @75KG
2. Power Clean 5×2 @ 80% 1RM @60~65KG
3. Jerk(from rack) 5×2 @ 75-80% effort @60KG
4. Front Squat 4×3 @ 80-83% 1RM @73KG
5 Rounds of
8 Hinge Rows
8 Floor Press
24sec L-sit Hold
24sec Shoulder Flex Stretch
Snatch Balance 5×3 @33KG
Hang Snatch 5×2 @55KG
Snatch Pull 5×3 @100% @66KG
5 Round of:
8 Chin Ups
8 Dips
30 Sec Hollow Hold
30 Sec Arch Hold
Block Cleans Heavy Double @80KG
Block Cleans 5×2 @80% @65KG
Clean Pull 5×3 @105% @90KG
5R [8 Weighted Dislocate @1.5KG + 8 Reverse Dislocated @1.5KG]
5R [8 Side Bends @20KG JB +
Hang Snatch Heavy Double @60KG. Miss 63kg x3
5×2 @50KG
Snatch Balance 5×3 @45KG
5 Rounds of:
8 1 Arm Ring Row
12 Push Ups
10 V-Tucks
5 Jefferson Curls @20KG
Clean & Jerk Work to 80KG
5×1 Clean and Jerk @70KG
Back Squat 4×3 @88KG
5 Rounds of:
8 Behind Neck Pull Ups
8 Dips
20 Sec L Sit Hold
20 Sec Shoulder Stretch@10KG
Snatch up to 90% @60KG
Snatch 5×1 @50KG
Snatch Pull 5×3 @68KG
5R [8 Hinge Rows + 8 DB Floor Press @35lbs]
5R [30 Sec Hollow Hold + 30 Sec Arch Hold]
Snatch Practice. Worked up to 55KG Snatch
3×10 Single Arm Landmine Row @20KG
Bottom Up Front Squats 3×5 @100KG
2 Power Clean + 1 Jerk 4 sets @60KG
Clean Pull 3×5 @85KG
Back Squat 4×4 @80KG
Sumo DL 5×5 @80KG
5 Rounds of
Machine Row + Tricep Extension
3 Rounds of
Lat Pull down + Tricep Extension
Snatch high pull touch and go
2×4 @ 70% of Snatch @45KG
2×4 @ 80% @52KG
2×4 @ 90% @60KG
Snatch triples @ 70%
2 sets @45KG
Snatch doubles @ 80%
2 sets @52KG
3 Front Squats + 1 Jerk
@ 80% Jerk
4 sets @60,63,65,68KG
Stiff leg deadlifts
3×10 @ 80% Snatch
Behind the neck pull ups
x30 QUALITY
GHD back extension 10
Hanging Leg Raises 10
5 sets