Day 1
Clean and Jerk Workout (Strength)
Hang Clean, Full Clean, Power Clean, Squat Clean, Push Jerk, Split Jerk, or any other movement or combination of movements that improves the Clean and Jerk.
Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, etc.
Day 2
Triplet – 3 Movement Workout (Conditioning)
Day 3
Couplet – 2 Movement Workout (Conditioning)
Day 4
Singlet – 1 Movement Workout (Conditioning)
Either do 2 separate workouts for 2-4 minutes each, or complete 1 workout for 5-10 minutes.
Day 5
Deadlift Workout (Strength)
Mixed Grip Deadlift, Sumo Deadlift, Clean Grip Deadlift, Snatch Grip Deadlift
Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, etc.
Warm-up and Cool Down
Warm-up: Spend 10 to 20 minutes dynamic stretching and warming up movements in the workout before the workout.
Cool Down: Spend 10 to 20 minutes static stretching after the workout.
320 Gym 