Monday 30-04-18
Front Squats
10-8-6-4-2
Build over sets
Guide %'s will be given
Between Each Set
8-10 EA SA KB Bent Over Row
Side Plank 30- Sec ES
25 Mins To Complete The Work
10 Min Amrap
10 KB Snatch L
5 Burpee Box Overs
10 KB Snatch R
5 Burpee Box Overs
Tuesday 01-05-18
Cleans 5 x + load over sets
1st Pull - 3 sec pause at knee
knee to high hang - 2 sec pause
High Hang Clean
10 Mins
Build To Heavy
3 Pos Power Clean
Start at High Hang
Aim to stop in the catch
6 Min EMOM
3 Pos Power Clean at 75%
12 Mins For Quality
20 Alternating KB Floor Press
5-10 Strict Pull Ups / Inverted Row
20 Hollow Rocks
10 Double KB Swings
Wednesday 02-05-18
Push Press
10-8-6-4-2
Build over sets
Guide %'s will be given
Between Each Set
6-8 KB SL RDL - Light
5 Standing Russian Twist Pass ES
25 Mins To Complete The Work
3 Rounds
60 Du's
30 Sit Ups
15 HSPU
Thursday 03-05-18
Every 2 Mins x 4
2 x BN Push Press
2 x OH Squat
Snatch Technique 10 Min EMOM
OH Squat
Slow Snatch Balance
Snatch Balance
In Pairs
5 Rounds
500m Row
30 SA OH Lunge
30 Box Jumps
20 Min Time Cap
Friday 04-05-18
Bulgarian Split Squat
5 x 10 EL
Rear Leg Raised
Between Each Set
8-10 Kneeling KB Seesaw Press
8-10 Strict Leg Raises
25 Mins To Complete The Work
2 x
In 4 mins
Run 400m
Then AMRAP
2-4-6-8-10 etc
Double KB Deadlift @24/16
Burpees Over KB