Jump Shrug/High Pull/Front Squat/Tall Clean
Front Squats 50x5 55x5 60x5
DB Snatch 35x5 40x5 45x5
Deadlift 50x5 55x5 60x5
Clean 50x5 55x5 60x5
MB Sit ups 20 25 30
Abs & Stabiliziations
PNF/Partner Stretch
Use your squat max to determine your front squat weights. You will have to do a little math for DB Snatch, those percentages are from your clean max and you have to take half of that weight. Since you are using one dumbbell at a time, that is half of the total weight lifted. So determine what 35% of your clean max is and take half of it.
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