"A basic 21-15-9"
Part A: 21-15-9 of
HDTS and Front squats 185/125
rest 5 minutes
Part B: 21-15-9
sumo deadlifts high pull at 95/65 with a 400m run after each set
Masters 155/95 and 75/55
Oly program -
| A | Snatch pull + 1 Power snatch |
| B | 1 full clean + 2 front squats +1 push press |
| C | bent over row with snatch grip at start at 50% of 1 RM snatch go up every two sets -sets are 5 reps each |
| D | front squat 6 X 2 at 85% |