27th - 3rd October 2021

Monday

A. Snatch

Build to a heavy double- no fails

B. E2.5MOM x 3

Front Squat x 4 @ 32X2 tempo AHAFA

C. Clean  Pulls

3 x 5 @ 1 RM

D. Superset x 3

Barbell Back Rack reverse lunges x 8/side

Hollow Hold x 60 sec

 

 

Wednesday

A. Clean & Double Jerk

Build to a heavy Double  – no fails

B. E2.5MOM x 3

Back Squat x 5 @ 32X2 tempo AHAFA

C. Snatch Half Pulls

3 x 5 @ 1RM  + 5 KG

D. Core

Weighted plank – Max weight for a 45 sec hold

 

 

Friday

A. Build to a Heavy Half Snatch Pull + Hang Power Snatch + Hang Squat Snatch Double

B. BTN Snatch Grip Press

3 x 5 AHAFA

C. E3MOM x 4

Good Mornings x 10 @ Moderate Weight

Barbell Squat Jump x 10 @ minimal weight (focus is on extending knee and hip joint instead of ankles)