13th - 20th September 2021

 

Monday 

A. 15 min to  Build to a moderate double on the following Snatch Complex:

 – Half Pull from floor + Hang below  Knee Snatch + OH Squat w 2 sec pause at bottom. 

 

B. E3MOM x 4

Front Squat x 6 @ 65%

 

C. Every 2 min  x 3 

Frog Pulls x5 100% + 15kg of 1 RM Clean – NO TOUCH AND GO, reset after each rep. 

 

D. Every 3 min x 3 

Barbell Reverse Lunges x 16 @ AHAFA 

DB Strict Press x 8 

Hollow Hold to min 2.45

 

 

Wednesday 

A. 20 min to Build to a moderate double on the following Clean Complex:

   – Half Pull from floor + Hang Squat Clean + Push Jerk + Split Jerk   

 

B. E3MOM x 4

Back Squat x 6 @70%

 

C. Every 90 sec x 3 

Snatch Pulls x5 @ 110% of 1 RM Snatch 

 

D. In 10 minutes build to a heavy 

Snatch Balance triple. 

 

 

Friday 

A. Build to a moderate DOUBLE of 

Hang Power Snatch + Hang Squat Snatch

 

B. E2.5MOM x 4

Front Squat x 4 @65% 32×2

 

C. Single leg KB RDL x 8/side – HEAVY 

 

D.  Barbell Squat Jumps 

3 x 10