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30 October 

Warm Up (8 mins)

10 Scapula Push Ups

5 Air Squats finish last air squat with 10m duck walk

1 x Burgener Warm Up

2 x Snatch Progression (SB, HS, HSK, S)

 

A) Snatch (14mins)

70% x 2, 75% x 2

80% x 2, 85% x 2

90% x 1, 95% x 1

 

B) Back Squat (7:30)

86% Every 90 seconds 4x5

(coaches set clock for 4 rounds and 1:30 on the timer)

 

C) 3 RFT

400m Run

15 Clean and Jerks (115/80) (95/60) (75/40)

75 D/U

 

Cool Down

Foam Roll out

 

Accessory Work

Snatch Pull (110%) 2x4

 

Rare Barbell

Hang Snatch Progression

60 % of 1rm squat snatch x2

65% x 2, 70% x 2, 75% x 2

 

Back Squat

2 Rounds

Rest 1 min b/w climbing and 2 minutes between rounds

65 X 8, 75 X 5 , 85 X 3

 

Deadlift

4 Sets of 8 reps of 75 % build by at least 5 pounds upon the last set



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