11th - 18th October 2021

 

Monday 

A. Snatch Pull + Squat Snatch + OHS 

Build to a Heavy double 

B. Fron Squat 

4 x 3 @ AHAFA

C. Snatch Half Pulls 1 RM 

D. Core (if time) 

 

 

Wednesday 

A. Clean Pull + Clean + 2 Jerk 

Build to a heavy double 

B. Back Squat 

4x 5 @ AHAFA

C. Frog Pulls 

4X5 @ 1RM Clean + 15Kg

D. Core (if time) 

 

 

Friday 

A. Power Snatch + Hang Squat Snatch + OH Squat 

Build to a heavy DOUBLE 

B. Front Squat

4×2 AHAFA

C. Clean Half Pull 

3 x 5 @ 1 RM Clean + 10kg