STRENGTH 2 Hang Snatch 6 sets ENGINE AMRAP 10 10 Power Snatch 35/25 10 Barbell Overhead Lunges 35/25 10 Bar Facing Burpees

STRENGTH 2 Hang Clean & Jerk 6 sets ENGINE For time: 40 cal Row 30 Toes to Bar 20 Cluster 60/40

Preparation 5 Front Squat + pause 5 Push-press + pause 2 sets 5 Power Clean + Squat 5 Power Jerk 2 sets 5 Clean 5 Jerk 2 sets Weightlifting Power Clean & Jerk 3 @ 60% 3 @ 70% 2 @ 75% 2 @ 80% 1 @ 85% 1 @ 90% 1 @ 95% 3 […]

Preparation 5 OHS; 3 sets 3 Snatch Balance; 3 sets 5 Pull to knee 5 Pull to thigh 5 Pull 5 Snatch with pause Weightlifting A. Snatch; up to 85% B. 3 Overhead Squat; 5 sets *Pause in bottom position C. 3 Snatch Grip DL; 5 sets *Finish at upper thigh, over bar

Preparation 5 OHS; 3 sets 3 Snatch Balance; 3 sets Weightlifting Snatch + Hang Snatch + OHS 10 min Technique 10 min Build to heavy set Midline 10 V-ups 15 sec L-sit 20 Barbell Hip Bridge 4 sets

PROGRAMMING SCHEDULE This is the last week of build on this cycle. Following this week, there will be a week of competition preparation for One & All Games (23rd – 27th May); then a deload week post-competition to include Bank Holiday (30th May – 3rd June); and then a test week (6th – 12th June). Test week will […]

Preparation 5 OHS; 3 sets 3 Snatch Balance; 3 sets Weightlifting A. Snatch; heavy single; then 5 sets @ 85% B. 3 Snatch Grip RDL; 5 sets Midline In pairs: 5 Nordics each 10 Push down flags each 15 Synchro KB Hip Bridges 3 sets

Preparation 5 Front Squat with pause 5 Front Squat with bounce 5 Power Jerks 2 sets 5 Clean Pull 5 Power Clean with pause 5 Hang Power Clean & Jerk 2 sets Weightlifting EMOM 5: 2 Power Clean + Jerk Rest 2 minutes EMOM 5: 4 Power Clean + Jerk Rest 2 minutes EMOM 5: […]