20th - 26th June 2022

 

Day1

A. Snatch (hang below the knee) 

4 x 2 @ 70 – 73%

B. Clean&Jerk (hang below the knee ) 

4 x 2 Cleans + 2 Jerks @ 70-73% 

C. Superset x 3 

Snatch Half Pulls x5 @ AHAFA 

Pull ups x 5 (weighted if possible) 

 

Day 2 

A. Snatch (hang above the knee) 

4 x 3 @ 73 –  75% 

B. Clean & Jerk (hang above the knee) 

4 x 3 Cleans + 1 Jerk @ 73-75%

C. Superset x 3

Clean Half Pulls x 5 @ 1RM + 10-15 kg 

Weighted Plank x 90 sec