STRONG

LIKE BULL Meso 2/4

THE WEAK ARE MEAT FOR THE STRONG TO EAT

Day 1
Muscle Snatch In Bottom+Press in bottom 4*(3+3)
Snatch 85% (1)*10
Snatch Pull+Low hang Snatch Pull + 3 second eccentric Lowering Emom 15 @ 110%
Back Squat Find 2rm then 90% of that for 3x2
Weighted Plank 4*:30
DB Rdl + Shrug 4*10

Day 2
(With Straps) Sots Press 3*10 (if you cant do this use a bench to sit on and try that)
(With Straps) Front Squat + jerk 70% (of jerk) (3+3)*3
Split Jerk 85% (1) *10
Front Squat Find 2rm then 90% of that 3x2
Strict Press 4*10
Pull-up or Pull-down 4*8

Day 3

Hang Power clean with straps 50% of clean for 3*3

Power Clean and Jerk Build to max 2+1 then 90% of that for 3*(2+1)
Clean Lift Off 110% of clean (4)*5 Pull to knees, pause for three seconds, then back down
Hang Below knee Pull 4*8 Start at 85% of Clean and build ( DO NOT extend at the hips, Bar goes from contact point to just above the floor continuously)

Day 4
DB Goblet Squat Jump 3*10 FULL DEPTH SQUATS AND CONTINUOUS REPS
Clean 85% (1)*10
Back Squat 83% (4)*5
Narrow Stance Squat 4*10 (GROW YOUR QUADS)
Banded TKE 4*20 each

Day 5

Banded Glute Walk or X band Walk 2*20 each

BB OH SQUAT 2*10

Snatch Wave Singles %: 75,80,85,80,85,90

Clean and 2 Jerk Waves % 80,85,90,75,80,85

Front Squat 83% (4)*5