1st - 7th August 2022

 

Day 1

A. Snatch Complex 3 x 2 @ technical weight 

Snatch Pull + Hang Snatch + OH Squat 

  • hang from knee 

B. Clean Complex 3 x 2 @ technical weight 

Clean Pull + Hang Squat Clean + Jerk 

  • Hang from knee 

C. Superset x 4 

BTN Snatch grip press x5 @ AHAFA 

Weighted Back extension x 10 (use a box/bench  and have someone holding your legs) 

 

Day 2 

A. Hang Snatch 

  • build to a heavy triple 
  • hang from knee

B. Hang Clean & Jerk 

  • build to a heavy triple 
  • Hang from knee 

C. Superset x 4

Front foot elevated DB Split Squat x 10/10 @ AHAFA 

Box Jump x 10 @ as high as possible