Strength | Apr 20 - 25

WEEK 1

DAY 1 – SQUAT + CLEAN

A) Back Squat 5×5 @ 72%

B) Hang Power Clean 5×3 (light–moderate, fast)

C) Bulgarian Split Squat 3×8 each leg

D) Superset – 3 Rounds

• RDL x10

• Hanging knee raises x15

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DAY 2 – BENCH + SNATCH

A) Bench Press 5×5 @ 72%

B) Hang Power Snatch 5×3 (technique focus)

C) Superset – 3 Rounds

• DB Shoulder Press x10

• Pull-ups / lat pulldown x10

  
  

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DAY 3 – DEADLIFT + C&J

A) Deadlift 5×5 @ 72%

B) Clean & Jerk 5×2 (light–moderate)

C) Front Squat 3×6

D) Farmer Carry 4×40–50 ft