12th - 19th July 2021

Monday

A. Snatch 

3 x 3 @ AHAFA

B. Front Squat E2.5MOM

4 x 3 @ 85% – 90% 

C. Clean High Pulls 

3 x 5 @ 1rm Clean 

D. Giantset  x 3 – if time 

Box/Plates  Jump Over x 5 (over the box, not touching the box)

Diamond Push ups x 15

Hollow Hold x 60 sec 

 

 

Wednesday 

A. Clean And Jerk 

3 x 3 @ AHAFA 

B.  Back Squat E2.5MOM

Paused 1/4 + 1 Back Squat 

4 x 2 AHAFA 

C. Snatch High Pulls 

3 x 5 @ 1 RM Snatch 

D. Superset x 3 – if time 

Nordic Curls x 10 

Heavy KB BOR x 10/side 

 

 

Friday 

A. 1 snatch High Pull +  3Hang Power Snatches x 3 

@ moderate weight, no fails 

B. Front Squat 

4 x 2 @ 90% – 95% 

C. Deficit Clean Half Pulls 

3 x 5 @ 1RM Clean + 10 kg