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Monday 22 January

Warm Up

Lunge Length of rig

Frog Jump Length of rig

10 Jumping Air squats

10 Box Step ups

Front Squat with Bar x 10 45/35

OHS with bar x10 45/35

Snatch progression (HS, HS knee, S) x3 45/35


A) Conditioning

Ascending latter for 7 minutes

3 Front Squats, 3 Box Jumps over

6 Front Squats, 6 Box Jumps over

9 Front Squat, 9 Box jumps over

*weight is (95/65)(85/55)(75/45)

**increase reps by 3 and continue for as long as you can in the time allotted


B) Snatch Complex

Every 1:30 x 7

Hang Squat + Squat Snatch

*After the hang squat reset for the squat snatch 

**building loads



Accessory Work

Gymnastics Work to establish Muscle ups/Bar Muscle ups/or unassisted ring dips

*this skill will be in the open. 

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