25th July - 31st July 2022

 

Day 1

A. Hang Snatch 

3×3 technical weights 

  • (mid thigh) – 2 sec pause in hang position on each rep 

B. Hang Clean&Jerk  x 3 sets 

Hang Clean x 3 + Jerk x 1 @ technical weight 

(mid thigh) – 2 sec pause in hang position on each rep 

C. Snatch Pulls 

3 x 5 @ 1 RM 

Clean Pulls 

3×5 @ 1Rm + 5kg 

 

 

Day 2 

A. Snatch Complex x 3 @ technical weight 

Snatch Half Pull x 1 + Low hang snatch x 2 @ technical weight 

B. Clean & Jerk Complex 3 @ technical weight 

(Clean Half Pull x 1 + Low hang squat Clean x 2 + Heave x 1 + Jerk x 1) x 2 

C. Superset x 3 

Good Mornings x 5 

Weighted Plank x 60 sec