Use this Program as a stand-alone plan or Finisher.
Train 3x a week for 6-weeks.
Here’s the breakdown:
Round 1: 10 double swings
Round 2: 8 swings + 2 cleans
Round 3: 6 swings + 2 cleans + 2 squats
Round 4: 4 swings + 2 cleans + 2 squats + 2 presses
Round 5: 2 swings + 2 cleans + 2 squats + 2 presses + 2 squats
Repeat again, this time switch Squat for the Press:
Round 1: 10 double swings
Round 2: 8 swings + 2 cleans
Round 3: 6 swings + 2 cleans + 2 presses
Round 4: 4 swings + 2 cleans + 2 presses + 2 squats
Round 5: 2 swings + 2 cleans + 2 presses + 2 squats + 2 presses
Alternate Heavy, Medium, and Light days.
For example, H: 24kg - M: 20kg - L: 16kg
Enjoy!
