Complex a

week 1: 4x5, 90 sec rest :: week 2: 5x5, 75 sec rest

week 3: 5x6, 60 sec rest :: week 4: 6x6, 45 sec rest

• Bent over row

• Hang clean
• Thruster
• Jump squat
• Good morning

1 to 2 reps per second 85 - 95 lbs

Complex B
week 1: 4x5, 90 sec rest :: week 2: 5x5, 75 sec rest

week 3: 5x6, 60 sec rest :: week 4: 6x6, 45 sec rest

• Romanian DL
• Clean & Jerk
• Reverse Lunge

1 to 2 reps per second 85 - 95 lbs

Complex C
week 1: 4x5, 90 sec rest :: week 2: 5x5, 75 sec rest

week 3: 5x6, 60 sec rest :: week 4: 6x6, 45 sec rest

• Deadlift
• High pull
• Squat clean
• Military press
• Jump lunges

1 to 2 reps per second 85 - 95 lbs

Complex D
week 1: 4x5, 90 sec rest :: week 2: 5x5, 75 sec rest

week 3: 5x6, 60 sec rest :: week 4: 6x6, 45 sec rest

• Jump squat
• squat
• Squat & hold (10 sec)

• Military press
• Push press
• thrusters

1 to 2 reps per second 85 - 95 lbs