3 sets: KB Over under hold (one kb overhead, one kb in a suitcase carry) x 30 seconds each side. Side Planks: 30 seconds each side. Bulgarian Split Squats x 10 each leg. THEN Tempo Back Squat: 5×3. 3 seconds down, 3 second pause in the bottom. Snatch Deadlift To one inch off the floor + Snatch + Snatch deadlift …

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Row 1km Snatch: heavy single for the day Clean and jerk: heavy single for the day Back Squat: 3×5 Core Cashout

TRAINING From the Blocks- Clean + Push Jerk + Clean + Push Jerk: 4-5 sets. Snatch Balance + OHS: (2+1) x 3, (1+1) x 2 sets. Snatch Pulls: 3×3 Clean Pulls: 3×3 THEN Back Extension + Hold: 1 back extension + 5 second hold for 5 reps. GHD sit Ups: 3×10     (AM LIFTING CLASS) FRONT SQUATS: 15,12,10,8,6 STEP …

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3 Sets Single Leg Broad Jumps 20 Bulgarian split squats. L-seated Alternating Single Arm DB Strict Press x 10 reps. Then Muscle Snatch + Pause OHS + Drop Snatch: (3+3+3) x 3 sets. Snatch + Snatch Balance + Power Snatch + Snatch: 4-5 working sets. Box Squats (set the box where you are right below parallel): 3-3-2-2-1-1-1. In between box …

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Mini Tri Bike 10k Run 5k Swim 20 laps  

STRENGTH: DEADLIFTS 15, 12, 10, 8, 6 REPS SUPERSET: PULL-UPS & PENDLAY ROW: 4X10 ea SUPERSET: POWER SNATCH & INCLINE BB PRESS: 15, 12, 10, 8, 6 SUPERSET: KB SIDE DIPS & GHD SIT-UPS (opt with wt) 4X12 (REST 60 SECONDS BETWEEN SETS)  

3 sets: HEAVY Double KB Front Rack March: 60 seconds. March in place for 60 seconds. Face Up GHD Hold x 30 seconds Single Arm DB OH Hold Walking Lunges 20 steps. 10 steps with the right arm, 10 steps with the left. THEN Back Squat: 5-5-3-3-1-1. Work up to a heavy single for the day (this doesn’t have to …

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