BUILD HEAVY 1RM SQUAT CLEAN FROM THE DAY

Warmup:
10/10 Banded Side Steps
10/10 Banded Front – Back Steps
10 Banded Hip Extension
10/10 Banded one leg Hip Extesnion
10 Banded Squat

Warmup2:
Barbell Warmup

BUILD HEAVY 1RM POWER SNATCH FROM THE DAY

BUILD HEAVY 1RM SQUAT SNATCH FROM THE DAY

Warmup:
10/10 Banded Side Steps
10/10 Banded Front – Back Steps
10 Banded Hip Extension
10/10 Banded one leg Hip Extesnion
10 Banded Squat

Warmup2:
Barbell Warmup

BUILD HEAVY 1RM CLEAN & JERK

BUILD HEAVY 1RM FRONT SQUAT

A:
Warmup:
10/10 Banded Side Steps
10/10 Banded Front – Back Steps
10 Banded Hip Extension
10/10 Banded one leg Hip Extesnion
10 Banded Squat
.
Warmup2:
Barbell Warmup

BUILD HEAVY 1RM OVERHEAD SQUAT FROM THE DAY

BUILD HEAVY 1RM BACK SQUAT FROM THE DAY

Warmup:
10/10 Banded Side Steps
10/10 Banded Front – Back Steps
10 Banded Hip Extension
10/10 Banded one leg Hip Extesnion
10 Banded Squat

Warmup2:
Barbell Warmup

BUILD HEAVY 1RM DEADLIFT FROM THE DAY

BUILD HEAVY 1RM SHOULDER PRESS FROM THE DAY

Warmup: 2 Rounds
10 Olkakierto
5 Hindu push ups
10 Hollow Rock + 20s Hollow Hold
5 Ring Row
10-15 Banded Lat Pull Down

4 x
3 x 5 Beat Swing + Stop + 5 Beat Swing

4 x
3 x 3 Beat Swing + 1 Kip Swing

4 x
3 x 3 Beat Swing + 2 Knee Raises

Accessory:
2-3 Sets
6-10 Hanging Pull Down
6-10 Elevated Ring Row
12-15 Banded Lat Pull Down

AMRAP 15
25/20 Cal Row
30 V-Ups