THURSDAY

A) 2 x Hang Power + 1 x Power Clean + 1 x Squat Clean
Build to a heavy but not maximal load.

B) 9min AMRAP
10 x TTB
15 x RKB Swings: Heavy
30 x Double Under's

WEDNESDAY

Todays 6.00am Group.  

This morning we welcomed Suaia Matagi 

who is joining our local NRL Team the 

Penrith Panthers for the 2016 Season.  

A) Bench Press
Work up to a 3RM
Then 3 reps @ 95%
Then 3 reps @ 90%
Then MAX reps @ 85%

B) 5 Rounds - Every 3minutes
10 x Hang Squat Snatch: 40/30/25
1/2 Gasser
10 x Sit-ups

NOTE:
(1) Each round, decrease the reps by 2 but attempt to increase the weight on the Hang Squat Snatches. Round 5 should be an aggressive number, make it an honest 2 rep Max Hang Snatch for the day.

Extras - Session 3

Technique Primer: Press in Clean - 5,4,3 (ascending weights)

- Clean & Jerk- HS (80%x1(1+1), 85%x1(1+1), 90%x1(1+1))x2 (% of HS)

- Snatch- 70%x1, (75%x1, 80%x1, 85%x1) x2

- Front/Back Squat - 4x7/13@94% of Day 1

TUESDAY

HC's ray of sunshine Amanda, always with a smile.

A) Overhead Work
Heavy 3 Rep Push Press
Heavy 2 Rep Push Jerk
Heavy 1 Rep Split Jerk

B) For Time
30 x Pull-ups
15 x Deadlift: 80/55
30 x Box Jumps: 24/20

RECOVER 3-5min

Optional Extra
Run 2 x 400m
Recover the same amount of time that your first run takes you.

Extras - Session 2

Technique Primer: Hang Muscle Snatch - 3x3

- High Hang Snatch - 3x2@70%, 3x2@75%

- Power Clean + Power Jerk - 3x2@70% (1+1), 3x2@75% (1+1)

- Snatch Pull - 90%x3, 95%x3, 100%x3, 85%x3

MONDAY

A) Front/Back Squat
3 Sets x 7/13 @ 70% (Use FS 1RM)

Note: Prep group to perform 4 sets.

B) 10min AMRAP
10 x Power Clean: 50/35
30 x Double Unders

Extra's - Week 2 - Session 1
Technique Primer: Press in Snatch - 5,4,3 (ascending weights)
- Snatch - HS (80%x1, 85%x1, 90%x1)x2 (% of HS)

- Clean & Jerk - 70%x(1+1), (75%x(1+1), 80%x(1+1), 85%x(1+1))x2

- Front/Back Squat - 4x7/13@70%

SATURDAY

Extras - Session 4

Technique Primer: Tall Snatch - 3x3

- Snatch - HS

Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3x (3x3)

- Clean & Jerk- HS 

- Front Squat - 3x4@60%