2021 | WEEK9 | DAY 1

Monday

Warmup

Oly

Snatch Push Press + Snatch Balance + OHS + Snatch Balance: (1+1+1+1) x 5

@ Up to 60kg

5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”): 5×2. Use straps if you need to and don’t take the weight too heavy if you can’t maintain perfect positions! Pause for 2 seconds at each spot.

@ Finished on 80kg using straps

THEN

EMOM for 10 min (5 “working” sets):

Odd Minutes: 3 High Hang Snatches

Even Minutes: 3 Tall Box Jumps

@ 60kg

Accessory

3 sets:

1 ring dip + 1 Knee Raise on Rings x 5 reps.

DB Side Bends x 20 each side. Slow and controlled. @ 22,5kg

Forearm plank x 30 seconds.