23rd-29th August 2021

Monday

A. Build to a HEAVY double on the following Snatch Complex:

Half Pull + Squat Snatch 

 

B. E2MOM x 4

Front Squat x 3 @85%

 

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

 

D. Superset x 3

Good Mornings  x 5 

Seated Box Jump x 5 

 

 

Wednesday 

A. Build to a heavy double on the following complex 

Half Clean Pull + Squat Clean & Jerk 

 

B. E2MOM x 4

Back Squat x 4 @ 85%

 

C. Deficit Snatch Pulls 

3×5 @ 1 RM + 5 – 10 kg 

 

D. Superset x 3

DB Shoulder Press x 10

Hollow hold x 60 sec 

 

 

Friday 

A. 3×2 @ AHAFA

Hang Power Snatch 

 

B. E2MOM x 4

Front Squat  x 3 @ 87%

 

C. Deficit Clean Pulls 3 x 5 @ 1 RM Clean 

 

D. Giant set x 3 

Plate Lateral shoulder raises x 10  

Single Leg KB RDL x 10/side