28th June - 4th July 2021

Monday 

A. Build to a MODERATE double on the following Snatch Complex:

   – Snatch Pull From Low Hang + High Hang Squat Snatch + OH Squat w 2 second pause at the bottom 

 

B. E2MOM x 4

Front Squat x 4 @78% -80%

 

C. Frog Pulls 4×5 @ 100% 1 RM Clean + 10 kg 

 

D. Superset x 3 – if time

Heavy KB BOR x 10

Good Mornings  x 5 

 

 

Wednesday 

A. 3 x 2 

Hang Squat Clean &  2 Jerks  (No Fails) 

  • Hang Below Knee 

 

B. E2MOM x 4

Paused Back Squat x 4 AHAFA – 2 sec pause at bottom 

 

C. Deficit Snach Half Pulls 3×5 @ 100% 1 RM + 5 kg Snach 

 

D.  4 x 5 Seated high box jumps 

 

 

Friday 

A. 3×2 @ AHAFA 

Snatch Pull + Hang from knee Power Snatch + 2 OH Squats 

 

B. E2MOM x 5

Front Squat  x 3 @ 80% – 82%

 

C. Clean Pulls 3 x 5 @ 1 RM Clean 

 

D. Abs – coaches choice