14th-20th June 2021

Monday  

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

   – half pull from hang + Pull From Hang + hang Power snatch + Hang Squat Snatch w 2 sec pause in receiving position 

  • Hang from  above knee 
  • use straps 

 

B. E2MOM x 4

Paused 1/4 + 1 Front Squat x 3 @ AHAFA

 

C. Deficit Clean Half Pulls 4×5 @ 85% -95% of 1 RM Clean 

 

D. Superset x 3

BTN Snach Grip Press x 5

Banded Hamstring curls x 10 

 

 

Wednesday 

A. 3 x 3 

Hang Clean Half Pull + Hang Squat Clean +  Jerk 

 

B. Back Squat Max Out 

 

C. Frog Pulls 3 x 5 @ AHAFA 

Snatch Puls 3 x 5 @100% 1 rm snatch 

 

D. Superset x 3

Snatch Balance x 5 @ moderate weight

Box high Jumps x 5 

 

 

Friday 

A. Paused Power Snatch 3×3 @ moderate weight, no fails 

  • pause for 3 sec at knee

 

B. E2MOM x 4

Front Squat  x 5 @ 75%

 

C. Snatch Puls 3 x 5 @100% 1 rm Snatch 

 

D. Superset x 3 

Back Extension x 10 

Sg Arm DB Press x 10