Warm-up Calf stretch 2 min /side, Goblet squat 2×10, Double kb clean and jerk 3×8 building up Strength A.Snatch grip deadlift 5 reps, snatch 1 rep – Build heavy B.Back squat 4-6 sets of 4-6 reps @3121 C.Snatch grip deadlift 4-6 sets of 4-6 reps @3121 D.100 double banded good
Warm-up Lat stretch with band 2 min /side Goblet squat 2×10 Good mornings 2×10 Strength A.Squat clean, front squat, strict press, push press, split jerk – Build heavy B.Seated press 4-6 sets of 4-6 reps @3121 C.Bent over row 4-6 sets of 4-6 reps @3121 D.75 supine ring rows E.50
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