TUESDAY

Fridays 6.00pm class.  

No, not desperate and dateless, just dateless!

A) High Hang Snatch
Work to a Heavy Double

A1) Double Unders/Triples etc
Max Unbroken

B) 15min AMRAP
Run 200m
15 Wall Balls 10/9' 9/6kg
5 TnG Power Snatch

Extras - Session 2

Technique Primer: Hang Muscle Snatch - 3x3

- High Hang Snatch - 3x2@75%, 3x2@75%

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

- Snatch Pull - 93%x3, 98%x3, 103%x3, 85%x3

NOTE: Bold Red sets can be taken heavier if you're feeling good.

MONDAY

WARM UP

200m Group Jog

10 Prisoner lunges

20 Mtn Climbers

10 Front Squats with barbell

A) Front/Back Squat: 4 Sets of 4/8
Use 75% (of FS 1RM)

NOTE: Prep Group perform 5 sets. Rest 90sec.

Complete 4 x Front Squats, Reset & immediately complete 8 x Back Squats. 

B1) With a 12min Running Clock

Run 1 x 400m
-THEN- 
AMRAP - in the remaining time

  5 x Pull-up + TTB

10 x Box Jump: 24/20

  5 x HP Clean to Overhead: 50/35/30

RECOVER 1 Minute

B2) Team Recovery Jog

Run 400m

NOTE: 1 repetition = 1 x Pull-up + 1 x TTB Unbroken. You are doing 5 reps of the complex. Both movements must be done consecutively for the rep to count.
Scaled options are: 1 x Pull-up + 1 x KTE  OR  10 x KTE

Extra's - Week 3 - 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), 90%x(1+1))x2

- Front/Back Squat - 5x4/8@75%

NEW CLASS

Due to consistently large numbers on Wednesday nights, we've added a class! 

Classes will now be 5.30pm and 6.30pm.  

Click here for our Timetable.

SATURDAY

Heidi Says...It's Saturday, time to rest up!

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%

FRIDAY

Always a pleasure having Neil in the gym!

(A) For Time:
Run 1/2 Gasser
10 Box Jump Overs 24/20"
15 Power Snatch 60/40kg
Run 400m
20 Wall Balls 10/9' 9/6kg
25 Sit Ups
20 Wall Balls
Run 400m
15 Power Snatch
10 Box Jump Overs
Run 1/2 Gasser

(B) Not For Time
50 Pullups
50 Pushups
Partition any way