1/07

GROUP A A. Squat Clean & Jerk; 1 EMOM for 12 min – increase weight slightly each set B1. Front Squat @ 20×1; 3-2-1-3-2-1; x6, rest 1 min B2. Weighted CHINup @ 20×0; 2-4 reps; x6, rest 2 min C. Scap work to finish GROUP B A. Squat Clean. Jerk; 1.1; rest 60 sec B1.…

28/06

GROUP A A. Below Knee Squat Snatch. Squat Snatch. OHS; 1.1.1; x5, rest 2 min B. Back Squat; 30 reps; x1, aim for same weight as last week – warm up good!!! C. For Time; 30 Thrusters Row 500m GROUP B A. Above Knee Power Snatch.OHS; 1.1; x6, rest 90 sec B. Back Squat; 20…

26/06

GROUP A A. Tall Jump. Tuck Jump. Broad Jump; 1.1.1; x8, rest 40 sec B1. Deadlift @ 32×1; 4-5 reps; x5, rest 2 min B2. DEFICIT HSPU; 3-6 reps; x5, rest 2 min C. For Time 21-15-9 C2B Pullup Plyo Pushup GROUP B A. Tall Jump. Tuck Jump. Broad Jump; 1.1.1; x8, rest 40 sec…

24/06

GROUP A A. Squat Clean & Jerk; 2 TnG reps; x5, rest 2-3 min B1. Front Squat @ 20×1; 2-3 reps; x5, rest 20 sec B2. Weighted PULLup @ 20×0; 2-3 reps; x5, rest 2 min C. Scap work to finish GROUP B A. Power Clean. Jerk; 1.1; rest 60 sec B1. Front Squat @…

21/06

GROUP A A. High Hang Squat Snatch. Squat Snatch. OHS; 1.1.1; x5, rest 2 min B. Back Squat; 20 reps; x2, rest 3 min – heavier than last week C. For Time; Row 250m 15 KB Swing 15 Burpees 15 KB Swing Row 250m GROUP B A. Above Knee Power Snatch.OHS; 1.1; x6, rest 90…

19/06

GROUP A A. OH Toss; 1 ev 20 sec for 8 min B1. Deadlift @ 32×1; 4-5 reps; x5, rest 2 min B2. DEFICIT HSPU; 3-5; x5, rest 2 min C. 10 min Ladder; Ring Dip Pullup GROUP B A. OH Toss; 1 ev 20 sec for 8 min B1. Deadlift @ 32×1; 4-5 reps;…