26th April - 2nd May

Monday 

Technical Session 

A. 15 min to Build to a MODERATE double on the following Snach Complex:

   – half pull from Hang + Pull From Hang + Hang Snatch + OH Squat w 2 second pause at the bottom

  • Hang Bellow the Knee

 

B. E2MOM x 4

Front Squat x 4 @75%

 

C. Frog Pulls 4×5 @ 90-100% of 1 RM Clean 

 

D. Superset x 3

Heavy KB BOR x 10

Good Mornings  x 5 

 

 

Wednesday 

A. 3 x 2 

Hang Squat Clean & Jerk  (No Fails,  no unstable Jerks) 

  • Hang Below Knee 

 

B. E2MOM x 4

Back Squat x 4 @ 80%

 

C. Snach Pulls 3×5 @ 1 RM Snach 

 

D. Superset x 3

DB Shoulder Press x 10

Dips or Diamond Pushups x 5/10 (Weighted, AHAFA)  

 

 

Friday 

A. 3×2 @ AHAFA

Power Snach (no fails) 

 

B. E2MOM x 4

Front Squat  x 3 @ 80%

 

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

 

D. Giantset x 3 

Nordic Curls or Banded Hamstring Curls x 10 

Plate Lateral shoulder raises x 10