12th September - 18th September 2022

Day 1

A. Snatch Complex

Hang Squat Snatch + Snatch

  • Build to a heavy set of 2

 

B. Clean Complex

Hang Squat Clean + Clean

  • Build to a heavy set of double

 

 

C. Jerk from Racks

  • Build to a heavy double

 

Day 2

A. Snatch Complex

Snatch Half Pull + Snatch Pull + Snatch

  • build to a heavy double

 

B. Clean

Clean Half Pull + Clean Pull + Clean + Jerk

  • build to a heavy double

 

C. Heaves

4 x 5 @ AHAFA

 

D. Front rack hold

4 x 10 sec @ AHAFA