Day 1
  • 4 x 5 Muscle Snatch
  • 4 x 10 Front Squat with DB military
  • 4 x 10 pull ups
  • 3 x 12 leg curls
  • 3 x 6 step downs
Day 2
  • 4 x 5 Power clean
  • 4 x 10 RDL with bench press
  • 4 x 10 DB Bench press
  • 4 x 12 DB Row
  • 3 x 5 Med Ball Toss
  • 4 x 5 eccentric split squat
Day 3
  • 4 x 5 + 5 Muscle snatch + Overhead squat
  • 4 x 10 Back Squat
  • 3 x 8 snatch lift off
  • 4 x 5 eccentric chin ups