24th - 30th January 2022

Day 1

A. Snatch Complex 

Snatch Pull + Power Snatch + Squat Snatch (2 sec pause in receiving pos) 

Build to a moderate/heavy double 

B. Deficit Clean Pulls 

3×5 @ 1RM + 5kg 

C. Superset x 3

Barbell reverse lunges x 8/8 @AHAFA

Weighted Plank x 90 sec 

DB Strict Press x 8/8 @ AHAFA 

 

Day 2

A. Clean Complex 

Clean Pull + Hang Squat Clean + Squat Clean + Jerk 

Build to a moderate to heavy double 

B. Front Squat 

3×4 @ AHAFA 

C. Deficit Snatch Half Pulls 

3×5 @ 1RM + 5 kg