October 2


A. Warm Up

3 rounds

5 inchworms
10 hollow to super
10 air squats

B. Activation

B1. 3 x 4-5 reps

Weighted pull up/ BW Pull up/ Ring row

(make as hard as possible)
Rest 30 sec before B2

build on last week

B2. Standing 2 arm DB Press

3 x 8-10 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

10-9-8-7-6…. TnG PC&PJ
building weight each set

Totem 2+

10-8-6-4-2 PC&J
10-8-6-4-2 Power snatch
do all the CJ before doing next 5 sets on Snatch
again building on weights working TnG technique