A. Olympic Strength
Warm up with following complex
5 reps Muscle Clean/ 4 Reps Front Squat/ 3 Reps Clean sot Press/ 2 reps Split jerk from behind
Then
Build a Clean and jerk up to 80% and perform 3 sets of 1 rep
B. Strength
3 sets of Front Squat (4th week)
C. Conditioning
Emom x 16 min
Min 1: Exercise 1
Min 2: Exercise 2
Min 3: Combination of exercise 3 and 4
Min 4 : Active Rest
Warm up with following complex
5 reps Muscle Clean/ 4 Reps Front Squat/ 3 Reps Clean sot Press/ 2 reps Split jerk from behind
Then
Build a Clean and jerk up to 80% and perform 3 sets of 1 rep
B. Strength
3 sets of Front Squat (4th week)
C. Conditioning
Emom x 16 min
Min 1: Exercise 1
Min 2: Exercise 2
Min 3: Combination of exercise 3 and 4
Min 4 : Active Rest
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