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General Period

1.1. Bench Press + medicine ball throw: 3 Series of 5 Rep. (85%) and a pause of 3 minutes between series​.
1.2. One arm rowing + band pull: 3 Series of 5 Rep., (85%) and a pause of 3 minutes between series​
Job logic of Olympic lifting derivatives: from the powerful jobs (General) to the explosives (Special)
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1.3. Clean Pull form Floor + Dumbbells: 3 Series of 6 Rep., (75%) and a pause of 3 minutes between series​
1.4. Power Clean form Floor Thigh Power Clean + ​Overhead medicine ball throw: 3 Series of 6 Rep., (75%) and a pause of 3 minutes between series​
1.5. Power Clean form Knee: 3 Series of 6 Rep., (75%) and a pause of 3 minutes between series​.
1.6. Forearm Work: 3 Series of 15 Rep. and a pause of 1 minutes between series​

Special Period

2.1. ​Han Power Clean with CM: 3 Series of 6 Rep. (55%) and a pause of 1 minutes between series​
2.2. Mid-Thigh Power Clean: 3 Series of 6 Rep. (55%) and a pause of 1 minutes between series​
2.3. Pull Power: 3 Series of 6 Rep. (55%) and a pause of 1 minutes between series​
2.4. Straight punches with pulley and elastic band: 3 Series of 6 Rep. (30%) and a pause of 1 minutes between series​
2.5. Uppercut punches with pulley and elastic band: 3 Series of 6 Rep. (30%)​ and a pause of 1 minutes between series​
2.6. Hook punches with elastic band: 3 Series of 6 Rep. (20%) and a pause of 1 minutes between series​
2.3. Landmine set: 3 Series of 10 Rep. (30%) and a pause of 1 minutes between series​
2.4. Forearm Work: 3 Series of 10 Rep. and a pause of 1 minutes between series​

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