16/05

a. Hang Power Clean Tech
b. Power Clean; 2 moderate tng reps per min for 7 min – heavier than last week-technique depending
c1. Romanian Deadlift @ 30×1; 4-6 moderate reps; x3, rest 1:30
c2. Strict HSPU; AMRAP in 1 min; x3, rest 1:30 min
d. FLR 3 min. Feet on box if unbroken last week

15/05

a. 5 rounds @ 90%
30 sec kb swing
30 sec box jump (30″ advanced ppl)
30 sec burpee
Run 200m
Rest 2:30 between rounds – if run takes over/under 30 sec then it eats up rest time(ie all start each round together)
b. Powell raise @ 5010; 4-6 reps; x3, rest 30 sec between arms

14/05

a. Squat Snatch Tech
b. Squat Snatch. OHS; 1.2; x3, rest 90 sec (pause at bottom)
c1. High Bar Back Squat @ 31×1; 4-5 reps; x4, rest 2 min
c2. Muscle Up; AMRAP; x4, rest 2 min
d. Side Plank; 60 sec; x3, rest 60 sec between sides

9/05

A. Hang Power Clean Technique
B. Power Clean; 2 easy-moderate touch and go reps every 30 sec for 7 min
C1. Romanian Deadlift @ 50X0; 5-6 moderate reps; x3, rest 1:30 min
C2. HSPU; AMRAP; x3, rest 1:30
D. FLR; 3 min

7/05

A. Power Snatch Tech
B. Power Snatch. OHS; 1.2; x3, rest 90 sec
C1. High Bar Back Squat @ 31×1; 5-6 reps; x4, rest 2 min
C2. Muscle Up; AMRAP; x4, rest 2 min
D. Side Plank; 60 sec; x2, rest 60 sec between sides