20/02

GROUP A
A. Squat Snatch; 1RM
B1. Ring Dip @ 20×1; 1rm
B2. Weighted Pullup @ 20×1; 1rm

GROUP B
A. Power Snatch – Heavy Single
B1. DB Split Squat @ 30×1; 6-8 reps/leg; x3, rest 30 sec
B2. DB Push Press @ 32×1; 4-5 reps; x3, rest 30 sec
B3. Powell Raise @ 3010; 6-8 reps/arm; x3, rest 30 sec

18/02

GROUP A
A. Power Clean; 1RM
B. Squat Clean; 1RM
C. 10 min;
AMRAP HSPU
*Every time you break do 30 double unders

GROUP B
A. Front Squat @ 20×0; 5 RM
B. Power Clean Tech
C1. DB Walking Lunge; 20 reps; x4, rest 30 sec
C2. Hand Release Pushup; AMRAP; x4, rest 30 sec
C3. Bent-Over DB Row @ 50×2; 5-8 tough reps; x4, rest 30 sec

15/02

GROUP A
A. Single Arm KB Press @ 20×0; 3-5 reps/arm; x5, rest 1:30-2 min
B. OHS @ 20×1; 2 reps; x4, rest 2 min
C. 21-15-9
Push Press & Burpee Pullup

GROUP B
A. Push Press @ 2010; 6-8 reps; x5, rest 2 min
B. OHS @ 32×1; 4-5 reps; x4, rest 1:30 min
C. 21-15-9
Push Press & Burpee

13/02

GROUP A
A. Squat Snatch. Snatch Balance. OHS; 1.1.1; x5, rest 1:30
B. Above Knee Hang Squat Snatch; 1 rep; x4, rest 90 sec
C1. Deadlift @ 30×1; 5 mod reps; x5, rest 30 sec
C2. Ring Dip @ 52×1; AMRAP; x5, rest 30 sec
C3. Supinated Chin @ 50×2; AMRAP; x5, rest 1 min

GROUP B
A. Deadlift @ 32×1; 4-5 reps; x5, rest 2 min
B. Above Knee Hang Power Snatch; 1 EMOM – 10 min
C1. DB Split Squat @ 3010; 6-8 reps/leg; x5, rest 30 sec (no rest between legs)
C2. Standing DB Push Press @ 20×1; 6-8 reps; x5, rest 30 sec
C3. Bent-Over BB Row @ 30×0; 8-10 reps; x5, rest 30 sec

11/02

GROUP A
A. Power Clean (above knee.below knee.floor); 1.1.1; x5, rest 1:30 min
B. Tall Squat Clean; 1 EMOM – 8 min
C1. High Bar Back Squat @ 10×1; 4 FAST reps; x6, rest 30 sec
C2. Deficit HSPU; 2-3 reps; x6, rest 30 sec
C3. Chest To Bar Pullup; 10-15 fast reps; x6, rest 30 sec

GROUP B
A. Front Squat @ 30×1; 4-5 reps; x5, rest 1:30 min
B. Squat Clean; 1 EMOM – 8 min
C1. DB walking Lunge; 10 reps; x5, rest 30 sec – Left arm (Heavier than last week)
C2. Hand Release Pushup; AMRAP; x5, rest 30 sec
C3. DB walking Lunge; 10 reps; x5, rest 30 sec – Right arm (Heavier than last week)
C3. Negative Pullup; 3 rep negative ALAP; x5, rest 30 sec

8/02

GROUP A
A. Strict Press @ 20×0; 5-5-3-3-2; rest 1:30-2 min – no fails!
B. OHS @ 24×1; 2 reps; x4, rest 2 min
C. 5 min AMRAP
6 Thruster
6 Burpee

GROUP B
A. Single Arm DB Strict Press @ 3010; 6-10 reps/arm; x4, rest 30 sec between arms
B. OHS @ 32×1; 4-5 reps; x5, rest 1:30 min
C. 5 min AMRAP
6 Thruster
6 Burpee