12 week block – 3 weeks on, 1 week deload x 3.
MONDAY 15th APRIL
A. Snatch skill warm up
B. Power Snatch + Hang snatch (knee) 5 x 1+1 @ 70%x3 75%x2
C. Snatch grip segmented deadlifts (3 pauses) 3 x 3 @ 90%
21-15-9 for time:
Overhead squats 50/35kg
TUESDAY 16th APRIL
Back squats 3 x 8 reps at tempo 30X1 (Aim to go slightly heavier than last week if you can.)
1 x AMRAP @ Same weight tempo 30X1. Go to technical failure, stop as soon as form goes. Must stay with the tempo!
3 Rounds for time
40 med ball cleans 9/6kg
WEDNESDAY 17th APRIL
Min 1: (Push) 2-4 wall walks
Min 2: (Pull) 2-5 Perfect Strict pull ups (Bands can be used)
Min 3: (Midline) Hip flexor raises x 15
40 Push ups
50 Box jumps 24/20
70 American KB swings 24/16kg
50 Box jumps
40 Jumping Air squats
Split work between partners, only 1 person working at a time.
THURSDAY 18th APRIL
A. Clean skill warm up
B. Power clean + Hang clean (knee) 5 x 1+1 @ 70%x3 75%x2
C. Clean grip segmented deadlifts (3 pauses) 3 x 3 @ 90%
E2MOM – 18 minutes (Score is total burpees).
Scale the movements/weights if needed so you can get it done with at least 30 seconds for the burpees on EVERY round. PACE this and don’t go out too hot on the burpees as it’s a long 18 minutes with NO rest.
Min 0-2: 10 Power cleans 60/40kg + Max burpees
Min 2-4: 15 Pull ups + Max burpees
Min 4-6: 20 wall balls + Max burpees
FRIDAY 19th APRIL
Easter Friday in house competition
SATURDAY 20th APRIL
SUNDAY 21ST APRIL
Easter Sunday closed