16-22nd August 2021

Monday 

A. 3 x 2

Paused Hang (bellow the knee) Squat Clean + Paused (@dip position) Push Jerk + Split Jerk (pause in split) 

 

B. E2.5MOM x 4

Back Squat x 4 @ 80%

 

C.Every 90 seconds x 3

Snach Pulls x5 @ 1 RM Snach + 5 kg 

 

D. Build to a heavy Drop Snatch then carry on with Snatch Balance + OH Squat  @ AHAFA

 

 

Wednesday 

A. 3 sets of MODERATEdouble on the following Snatch Complex:

 – High Pull From bellow the knee + Hang bellow the knee Squat Snatch + OH Squat (no fails) 

 

B. E2.5MOM x 4

Front Squat x 4 @80%

 

C. 10 minutes

Deficit Clean Half Pull Max Out 

 

D. Superset x 3

Push Press x 3 AHAFA

Back Extension x 10 (with partner, on boxes) 

 

Friday 

A.  3×2 Power Clean + Hang Squat Clean &  Jerk @ moderate weight, no fails, no touch and go

 

B. E2MOM x 4

Front Squat  x 3 @ 83%

 

C. E2MOM x 3

Half Snatch Pulls x 5 @ 1RM Snatch + 10 kg 

 

D. Core – if time 

  • coaches choice