Oct 16


A. Warm Up

3 rounds

5 inchworms
10 hollow to super
10 air squats

B. Activation

B1. 3 x 3 reps

Weighted pull up/ BW Pull up/ Ring row

(make as hard as possible)
try to improve on last week

Rest 30 sec before B2

build on last week

B2. Standing 2 arm DB Press

3 x 5 reps @ 2111

Rest 60 sec before returning to B1

C. Barbell Skill work

OT2min for 10 sets


3-5 Hang Clean with less than or equal to 30/20kg
2 sec pause in bottom
3-5 Push jerks with pause in catch

BASE - Totem 1

8-6-4-2-1 Push Jerks
8-6-4-2-1 Power Cleans

Do all Jerks before doing Cleans, must be TnG

Totem 2+

5-5-4-4-3-3-2-2-1-1 Power Snatch

must be touch and go