TUESDAY

Christian and Mia......competitive much?!?!

A) High Hang Snatch
6x2 @ 70%
Build in Load

B) 3 Rounds
15 Box Jumps 24/20"
12 Hang Power Clean 60/40/35kg
9 Lateral Bar Burpees

Extras - Session 2
Technique Primer: Hang Muscle Snatch - 3x3
- High Hang Snatch - 6x2@70%
- Power Clean + Power Jerk - 6x2@70% (1+1)
- Snatch Pull - 85%x3, 90%x3, 95%x3, 85%x3

MONDAY

A) Front/Back Squat: 3 Sets 7/13
Use 65% (of FS 1RM)
Prep Group to perform 4 sets.

NOTE: Complete 7 Front Squats @ 65% of recent 1RM Front Squat, rack the bar, reset and complete 13 Back Squats @ (same weight). Do not rest while SWITCHING from Front to Back Squats. If your labouring & need to take a few breaths during the BS phase, that's ok.

B) Five rounds
10 x Hand-Release Push-Ups
20 x Kettlebell Swings (24/16 kg)
200 Metre Run

Extras - Week 1 - 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))x2
- Front/Back Squat - 4x7/13@65%

SATURDAY

Have a great Saturday!

With a continuous running clock
10min Window
Run Block
Max rep Squat Snatch: 61/40

REST 3 min

7min Window
Run 800m
Max rep Squat Clean: 61/40

REST 3min

4min Window
Run 400m
Max rep Thruster: 61/40

FRIDAY

How great is this.....

Cam has been cigarette free for 31 days 

and saved over $600 in just 1 month!!

(A) Sumo Deadlift
5-3-1-3-5

(B) 4 Rounds
10 x C2B Pull-ups
12 x DB Snatch:
15 x WallBalls: 9/6/4kg - 10/9ft

THURSDAY

#tbt to when Ben competed as 

Spiderman in a local comp.

A) Snatch (15min)
5 x TnG Snatch (Build in load)

B) 20min AMRAP
3 x Power Clean: 80/50/43kg
2 x Front Squat
1 x Jerk
3 x Power Clean
2 x Front Squat
1 x Jerk
Run 250m