TRAINING 1: Pause Snatch Balance+ Snatch Balance: (1+1)x5 Pause for 3 seconds at the bottom. 2: (Perform 10-15 banded scapular pull apart or crossover symmetry in between sets)3: Power Snatch: 2×3, 2×2 ,2×1 4: Front Squat: 4×3 5: One-Legged Weighted Squats to Box THEN 4 Sets of: 1: Weighted GHD sit ups x 152: Side planks x 60 sec each …

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TRAINING 1: Push Press + Push Jerk+ Jerk (1+1+1) x 4 sets (Mark correct foot position and Perform 10 split jerk lands in between sets.)2: Halting Clean Deadlift + Clean: (2+1)x3 , (1+1)x23: Clean Pulls: 4×3 @ 85% of best clean THEN Three Sets of:Strict Chin Ups x 10DB Russian Step Ups x 10 each legKb Side Bend x 20 …

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STRENGTH: Tricep Pulls: 10×4Pull-ups (Scale: Lateral Ring Rows): 10×4 Chest Drag Pulls: 10×4Bicep Curls: 10×4Tricep Bench Press: 10×4 METABOLIC CONDITIONING: Row 2500m

Snatch Push Press+ OHS: 3+3×4 (perform 10-15 banded snap pull apart or crossover symmetry in between sets) 3 Pos Snatch: 4 working sets(Perform no leg, high hang muscle snatch in between sets to work bar path) Back Squat: 7×3 stay lighter today(Perform banded lateral glute walks in between sets) THENThree Sets of: DB Death March: 20 stepsBarbell Hip Bridges w/ …

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Run 1.5 miles as quickly as possible Rest Row 2000 meters Cash Out 30 GHD Sit-Ups & & 10 Tire Flips

TRAINING Jerk Balance+ Behind the neck push press in jerk split stance: (3+3) x 3 On the jerk balance, have the barbell in the front rack position and feet in half split position.  The focus is on getting the front foot out WITHOUT your momentum going forward!  Keep your weight centered on your hips rather than heavy on the front leg. Pause …

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TRAINING Jerk Balance+ Behind the neck push press in jerk split stance: (3+3) x 3 On the jerk balance, have the barbell in the front rack position and feet in half split position.  The focus is on getting the front foot out WITHOUT your momentum going forward!  Keep your weight centered on your hips rather than heavy on the front leg. Pause …

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Run, Row, Cycle, Swim: Spend an hour doing your choice cardio at moderate pace.

TRAINING Snatch Balance + OHS (2+1) x 5 Power Snatch+ Snatch: (2+1) x 2, (1+1) x 3. Move up in weight each set but keep your movement snappy and fast! Try and go higher than last week. Front Squat: 4×4. Move up in weight each set. Work up to a challenging set of 4. THEN 3 Sets: Hollow Holds or …

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TRAINING Push Jerk+ Jerk (2+2) x 3, (2+1) x 2. Move up in weight each set. Try and go heavier than last week. (Mark your proper foot position and do 10 jerk lands with no weight in between sets. Check with Coach for pointers.) Clean Deadlift to 2” off the ground (pause for 2 seconds) + Clean + Jerk: (2+1+1) …

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