Lower Body ME
1. 5 RM Rack Pulls
2. 5 x 3 Squat Cleans
3. 5 x 5 Split Squats
4. 5 x 5 Reps Weighted Situps
Category: Strength
Upper Body Dynamic Effort
1. 8 x 3 Reps Standing Press @ 60% Max Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks
Lower Body Dynamic Effort
1. 10 x 2 Reps Box Squat @ 60% Max Squat
2. 5 x 3 Reps Power Cleans
3. 5 x 5 Reps Good Mornings
4. 5 x 5 Reps Weighted Situps
Upper Body Max Effort
1. 1 RM Floor Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks
Lower Body Max Effort
1. 1 RM Rack Pulls
2. 5 x 3 Squat Clean
3. 5 x 5 Reps Split Squats
4. 5 x 5 Reps Weighted Situps
Upper Body Dynamic Effort
1. 8 x 3 Reps Standing Press @ 55% Max Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks
Lower Body Dynamic Effort
1. 10 x 2 Reps Box Squat @ 55% Max Squat
2. 5 x 3 Reps Power Cleans
3. 5 x 5 Reps Good Mornings
4. 5 x 5 Reps Weighted Situps
Upper Body Max Effort
1. 1 RM Floor Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks
Lower Body ME
1. 1 RM Rack Pulls
2. 5 x 3 Squat Clean
3. 5 x 5 Reps Split Squats
4. 5 x 5 Reps Weighted Situps
Deadlift
– 1 Rep Max
Pullup
– 4 x Max Reps
Snatch Pulls
– 5 x 3 Reps
Snatch High Pulls
– 5 x 1 Reps
Hanging L Raises
– 5 x 10 Reps