Thu
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
W2B
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