18th April - 24th April 2022

Day 1

A. Clean Complex 

Build to a heavy Clean Half Pull + Squat Clean + Jerk, then

3×2 @ 85%

B. Back Squat 

3×3 AHAFA 

C. Snatch Half Pulls 3 x 5 @ 1RM + 5-10 KG 

D. Superset (if time) x 3 

Bottom up KB Press x 8 

Weighted Plank x 90 sec 

 

 

Day 2 

A. Snatch Complex 

Build to a heavy Snatch Half pull + Squat Snatch + OH Squat, then 

3×2 @85% 

B. Front Squat 

3 x 3 @ AHAFA

C. Clean Half Pulls

3 x 5 @ 1 RM + 10kg 

D. Superset x 3 (if time) 

KB BOR x 8/8 (heavy) 

Reverse plank (on boxes) x 90 sec weighted