Power Snatch + Overhead Squat

3 x 3 @ 60 %

Snatch

5 x 2 @ 60, 70, 80, 85, 85 %

Back Squat

3, 3, 2 @ 85 %

Snatch Grip RDL

3 x 5 @ 100 %

Box Jump

4 x 8

Sit-up

4 x 20

Muscle Clean + Push Press

3 x 3 @ 60 %

Hang Power Clean + Hang Clean + Jerk

5 x 3 @ 50, 60, 70, 70, 70 %

Push Press

5 x 2

Weighted Strict Pullup

4 x 8

Bodybuilding

Choose two movements you haven't done in a while, and perform 4 sets of 12-15 repetitions with them to build muscle and improve blood flow.

Wall Squat (Forward Facing)

4 x 8

BTN Snatch Push Press

5 x 5

Front Squat

3 x 2 @ 85 %

Pause Clean Pull

5 x 3 @ 80, 90, 100, 105, 110 %

Bodybuilding

Choose two movements you haven't done in a while, and perform 4 sets of 12-15 repetitions with them to build muscle and improve blood flow.

Incline DB Bench Press

3 x 12

Walking Lunges

3 x 20

Hang Power Snatch

3 x 3 @ 60 %

Slow Pull Snatch

5 x 3 @ 50, 60, 70, 70, 70 %

Deficit Snatch Pull

5 x 3 @ 80, 90, 100, 105, 110 %

Single Arm Row

4 x 8

Behind the Neck (BTN) Push Press (Jerk Grip)

4 x 6

Bodybuilding

Choose two movements you haven't done in a while, and perform 4 sets of 12-15 repetitions with them to build muscle and improve blood flow.

Power Clean + Squat Jerk

3 x 3 @ 3 %

Clean and Jerk

7 x 2 @ 50, 60, 70, 75, 80, 85, 85 %

Behind the Neck (BTN) Power Jerk

5 x 2 @ 50, 60, 75, 75, 75 %

Strict HSPU

5 x 5

Parallel Back Squat

5 x 5 @ 50, 60, 70, 70, 70 %

Bodybuilding

Choose two movements you haven't done in a while, and perform 4 sets of 12-15 repetitions with them to build muscle and improve blood flow.