17th - 23rd May 2021

Monday 

A. 15 min to build to a double on the following Clean Complex:

   – Half Pull from floor + Hang Squat Clean + Jerk  – no fails

 

B. E2MOM x 4

Back Squat x 3 @80%-85%

 

C. Snatch Pulls 3×5 @ 110% of 1 RM Snatch 

 

D. Superset x 3

BTN Snatch Grip Press x 5 AHAFA

Weighted plank x 90 sec 

 

 

Wednesday 

A. 15 min to build to a heavy double on the following Snatch Complex:

 – Snatch Pull from floor + Hang below  Knee Snatch

 

B. E2MOM x 4

Front Squat x 3 @80%-85%

 

C. Deficit Clean Pulls 3×5 100% + 10kg of 1 RM Clean – NO TOUCH AND GO, reset after each rep. 

 

D. E3MOM x 3

Good Mornings x 6

Plate lateral shoulder raises x 12

Hollow Holds up to 2.30

 

 

Friday 

A. Build to a heavy double of:

 Power Clean + Hang Squat Clean + Jerk 

 

B. E2MOM x 4

One and a half Back Squat  x 3 AHAFA 

 

C. Snatch Half Pulls 3 x 5 @  1 RM Snatch + 5 KG – NO TOUCH AND GO, reset after each rep

 

D. Superset x 3 

Box Jump  x 5 as high as possible 

Nordic Curls or Banded hamstring curls x 10