MONDAY

(A) Front/Back Squat: 5 x 2/4@95%
NOTE: Prep group does 6 sets.

(B) 3 Rounds
21 x Box Jump: 24/20
15 x TTB
9 x Hang Power Snatch: 50/35/30

FRIDAY

(A) Snatch
6 reps EMOTM x 5min: 50/35/30kg
NOTE: Perform same movement & load as last week.

(B) 80 Thrusters (EMOTM 3 Burpees) 15min Cap
40/30/25

THURSDAY

(A) Clean & Jerk
EMOTM x 6 reps: 50/35/30kg
NOTE: Perform same movement & load as last week.

(B) AMRAP 13
3 x Power Clean and Jerk 

13 x Pull Ups 

23 x Double Unders
*For Power Clean and Jerk, go as heavy as possible.

WEDNESDAY

#teamplayer #nearlyhadtoruntheraceonhisown #oops

(A) Narrow Grip Bench Press
4 Sets of 4-6 reps

(B) DB Bench Press
4 Sets of 6-8 reps

(C) EMOTM x 12
(a) Run 1/2 Gasser
(b) 15 x KB Swings: 24/16

Extras - Session 3

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

- Clean & Jerk -  (1+1) EMOTM (85%x1, 90%x1, 95%x1) x2

- Snatch - EMOTM (85%x1, 90%x1, 95%x1) x2

- Front/Back Squat - 6x 3/6@94% of Day 1

TUESDAY

Big thank you to Aliysa's dad who is owner of 

Tolworth Gymnastics Club in London 

for supplying Lara with some gorgeous leotards.  

She loves them!

(A) Deadlift 10-8-6-4-2
(Rest between sets is to be as long as it takes to reload bar for next)
Note: You get one go at each rep range, so put your thinking caps on & warm up smart whilst testing the water.

(B) “Snatching Chief" - 3min AMRAP x 5 Rnds
3 x Snatch (any): 60/40/32kg
6 x Pushups
9 x Squats
Recover 1min between rounds.

Extras - Session 2

Technique Primer: Hang Muscle Snatch - 3x3

- High Hang Snatch - 80%x1, 85%X1, 90%X1, 95%x1 (% of HS)

- Power Clean + Power Jerk - 80%x1, 85%X1, 90%X1, 95%x1 (% of HS)

- Snatch Pull - 105%x2, 110%x2, 115%x2, 90%x2