2/04

GROUP A
A. Squat Snatch. Snatch Balance; 1.1; x6, rest 2 min
B. Squat Clean & Jerk; 15 min to work to a heavy single
C. Powell Raise @ 2010; 8-12 reps; x3
D. DB Ext Rot @ 3010; 8-12 reps; x3

GROUP B
A. Power Snatch. OHS; 1.1; x7, rest 90 sec
B. Squat Clean & Jerk; 1 EMOM for 15 min
C. Powell Raise @ 2010; 8-12 reps; x3
D. DB Ext Rot @ 3010; 8-12 reps; x3

27/03

GROUP A
A. Snatch Balance, OHS; 2.1; x5, rest 60-90 sec – don’t drop bar, light and perfect
B. High Hang Squat Clean + Jerk; 2 reps; x4, rest 2 min – don’t drop bar
C. @85%;
Row 1k
50 walking lung
50 burpee
50 Box Jump (step down)
50 walking lunge
50 burpee
50 box jump

GROUP B
A. Deadlift @ 32×1; 5-7 reps; x5, rest 2 min
B. Squat Clean + Push Jerk; 2 reps; x5, rest 90 sec
C. 4 rounds;
15 burpee
20 forward lunge (total)
20 ball slam

25/03

GROUP A
A. Squat Snatch; 15 min to work to a heavy single
B. Squat Clean & Jerk; 1 EMOM for 15 min @ 70-80%
C. 30 muscle ups for time (10 min cap)

GROUP B
A. Power Snatch; 2 reps; x7, rest 90 sec
B. Power Clean & Push Jerk; 1 EMOM for 15 min
C. Ring Row @ 2011; 8-12 reps; x5, rest 2 min – feet elevated if possible