HEAVY DAY
A. every 2′ x 5 sets
4 muscle clean + 4 push press T&G
find your dayly heavy set
B. every 2′ x 5 sets
3 position power clean ( hang / knee / floor ) + 3 jerk ( any style ) UB
find your heavy set
power clean + jerk x 3 volte unbroken
accessory work
2-3 sets
6/8 bb curl
6/8 db plank side rotation
rest 1′