25th April - 1st May 2022

Day1

A. Snatch from Hang (bellow the knee) 

Build to  heavy double, then 

3×2 @85%-90%

B. Clean from Hang (bellow the knee) + Power Jerk 

Build to  heavy double then 

3×2 @85% – 90%

C. Deficit Snatch Half Pulls 

3 x 5 @ 1 RM + 5 -10kg 

D. Core – if time 

Ab rolls (or barbell) 

3×10 

 

Day 2

A. Build to a heavy single 

Snatch Pull + Snatch + OH Squat 

B. Build to a heavy single 

Clean Pull + Clean + Split Jerk 

C. Deficit Clean Half Pulls 

3 x 5 @ 1 RM Clean + 10-15 kg 

D. Shoulders – if time 

Bottom up KB Press 

3x 8/8