10th-17th May 2021

Monday 

Technical Session 

A. Build to a moderate weight double on the following Snatch Complex:

   – Half Pull  + Power Snatch + Hang Squat Snatch @ AHAFA – no fails

 

B. E2MOM x 4

Front Squat x 3 @80%

 

C. Deficit Pulls 3×5 @ 100-110% of 1 RM Clean 

 

D. Superset x 3

Barbell BOR  x 5

Back Extension (on box w. a partner) x 10 weighted with 10 second pause at the top on last rep

 

Wednesday 

A. 3 x 2 

Clean Pull & Hang Squat Clean + Jerk  (No Fails,  no unstable Jerks) 

  • Hang from Knee 

 

B. E2MOM x 4

Back Squat x 3 @ 85%

 

C. Snach Pulls 3×5 @ 105% of 1 RM Snatch 

 

D. Superset x 3

Plate Jumps x 10

Wide Grip Pull Ups x 5  

 

Friday 

A. Build to a Heavy Double for the day

Hang Squat Snatch (no fails) 

  • Hang Above Knee 

 

B. Every 2.5 minutes x 4

Front Squat  x 3 @ 85%

 

C. Clean Pulls 3 x 5 @ 105% of 1 RM Clean 

 

D. Superset x 3 

Push Ups x 10 

Seated Box Jumps x 5 (as High as Possible)