6/03

GROUP A
A. Tall Squat Snatch. Above Knee Squat Snatch; 1.1; x7, rest 60-90 sec – don’t drop bar
B. Below Knee Squat Clean + Jerk; 2 reps; x4, rest 2 min – don’t drop bar
C. 5 min;
10 KB swing
10 Box Jump
+ rest 3 min
5 min;
20 air squat
15 situp
10 pushup

GROUP B
A. Power Snatch. OHS; 1.1; x5, rest 90 sec
B. Squat Clean + Push Jerk; 1 EMOM for 10 min
C. 5 min;
10 Ball Slam
10 situp
+ rest 3 min
5 min;
10 air squat
10 KB Swing
10 pushup

4/03

GROUP A
A. Squat Snatch; 1 rep; x7, rest 90 sec
B. Squat Clean. Front Squat. Jerk; 1.1.1; x5, rest 2 min
C. AMRAP 10 min 3 unbroken Bar Muscleup / OR 5 unbroken c2b

GROUP B
A. Power Snatch; 2 reps; x5, rest 90 sec – focus on getting under bar
B. Power Clean & Push Press; 1 EMOM for 12 min
C. AMRAP Strict Supinated Chin @ 2011; x5, rest 90 sec
OR
Neg Supinated Pull @ 8011; 5 reps; x5, rest 90 sec

27/02

GROUP A
A. Tall Squat Snatch; 2 reps; x7, rest 60-90 sec
B. Below Knee Squat Clean + Jerk; 3 reps; x4, rest 2 min – don’t drop bar
C. 5 min;
14 wallballs
14 DB power snatch (7/arm)
+ rest 3 min
5 min;
14 Ball Slam
14 Box Jump

GROUP B
A. Power Snatch. OHS; 1.1; x5, rest 90 sec
B. Below Knee Squat Clean + Jerk; 1 EMOM for 10 min
C. 5 min;
14 Box Jump
14 Ball Slam
+ rest 3 min
5 min;
14 Goblet Squat
14 KB Swing

26/02

GROUP A
A. 10 sets;
5-6 STRICT HSPU (or deficit if good capacity)
+rest 30 sec
5 STRICT Toes To Bar
B. 60 sec work/rest x6
Burpee

GROUP B
A1. DB Bench Press @ 2010; 8-10 reps; x7, rest 30 sec
A2. Bent-Over BB Row @ 30×2; 8-10 reps; x7, rest 30 sec
B. 60 sec work/rest x6
Burpee

25/02

GROUP A
A. Squat Snatch; 2 reps; x5, rest 90 sec – pause @ bottom
B. Squat Clean & Jerk; 1.1; x5, rest 2 min
C. AMRAP Bar muscle up in 10 min /or/ Bar Muscle Up Tech work

GROUP B
A. Power Snatch; 2 reps; x5, rest 90 sec – focus on getting under bar
B. Power Clean & Push Jerk; 1 EMOM for 12 min
C. AMRAP Strict Pronated Pull @ 2011; x5, rest 90 sec
OR
Neg Pronated Pull @ 5011; 5 reps; x5, rest 90 sec