18th - 24th October 2021

Monday

A. Clean & Jerk Double 

Build to a Heavy Double 

B. Back Squat 

3 x 3 @ AHAFA 

C. Snatch Pulls  

3 x 5 @ 1RM Snatch + 5 KG 

D. Core 

Superset x 3

Reverse Plank Hold (on boxes) x 1 min 

Box High Jump x 5 (stack plates on the box for hight) 

 

Wednesday 

A. Squat Snatch 

Build to a heavy triple 

B. Front Squat 

3 x 5 @ AHAFA 

B. Clean Half Pull 

3 x 5 @ 1RM + 10 kg 

D. Snatch Balance 

warm up with Drop snatches then switch to Snatch Balance 

3 x 2 @ medium to heavy 

 

Friday 

A. Hang Squat Clean 

Build to a heavy Double 

  • hang from knee 

B. Back Squat 

4 x 2 @ AHAP 

C. Giantset x 3

Good Mornings x 10 

Double DB reverse lunges x 20 alternating 

DB BOR x 10/side