Just ’cause it’s Christmas day don’t mean you don’t have to workout!

Medium Day

• Power Clean + Jerk – 4×2 @ 65%; 4×2 @ 70% (only 60 sec rest between sets)
• Squat Clean + Jerk – 4×2 @75% ; 4×2 @ 80% (only 60 sec rest between sets)
• Back Squats – 4×5
• Good Mornings – 4×10
• Superset:  Bench Press (4×5) / Chin ups (4×5)

Use your best contest weight for %.

• Power Snatch – 4×2 @ 60%; 4×2 @ 65% (only 60 sec rest between sets)
• Squat Snatch – 4×2 @70% ; 4×2 @ 75% (only 60 sec rest between sets)
• Snatch Grip Deadlifts – 4×5
• Front Squats 4×3
• Superset:  Press (4×5) / Pull ups (4×5)

Use your best contest weight for %.

Monday

• Power Clean + Jerk – 4×2 @ 70%; 4×2 @ 75% (only 60 sec rest between sets)
• Squat Clean and Jerk – 4×2 @80% ; 4×2 @ 85% (only 60 sec rest between sets)
• Back Squats – 4×5
• Good Mornings – 4×10
• Superset:  Bench Press (4×5) / Chin ups (4×5)

Use your best contest weight for %.

Wednesday

• Power Snatch – 4×2 @ 70%; 4×2 @ 75% (only 60 sec rest between sets)
• Squat Snatch – 4×2 @80% ; 4×2 @ 85% (only 60 sec rest between sets)
• Deadlifts – 4×5
• Front Squats 4×3
• Superset:  Press (4×5) / Pull ups (4×5)

Use your best contest weight for %.

• Power Clean and Jerk – 4×2 @ 65%; 4×2 @ 70% (only 60 sec rest between sets)
• Squat Clean and Jerk – 4×2 @75% ; 4×2 @ 80% (only 60 sec rest between sets)
• Back Squats – 4×5
• Good Mornings -  4×10
• Superset:  Bench Press (4×5) / Chin ups (4×5)

Use your best contest weight for %.