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)

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​