Clean + Front Squat + Jerk
3x(2+1+2)
2x(1+1+1)
Strict Press
5RM
then down 10% from 5RM for 2×5
Seated Box Jump
4×1 AHAP
Clean + Front Squat + Jerk
3x(2+1+2)
2x(1+1+1)
Strict Press
5RM
then down 10% from 5RM for 2×5
Seated Box Jump
4×1 AHAP
Dip Power Snatch (dip and go!)
3×3
Snatch Pull + Snatch (pause mid shin 2 seconds)
3x(1+2)
2x(1+1)
Snatch Pull Down
4×2
Dip Power Clean (dip and go!)
3×3
Clean Pull + Clean (pause mid shin 2 sec)
3x(1+2)
2x(1+1)
Clean Pull Down
4×2
NO CLASS DUE TO ‘IN HOUSE THROWDOWN’
Snatch Balance:
3×2
3 position Snatch (hip, knee, floor)
2x(2x1x2)
2x(1+1+1)
Superset
Back Squat: 3×8 FAST!
Bent over row: 3×8
3 Position Clean (hip, above knee, floor):
2x(2+1+2)
2x(1+1+1)
Strict Press:
3×5
Superset:
GHR: 3×8
Weighted Sit Up: 3×10