WEDNESDAY

WEDNESDAY AUGUST 11th 

MOBILITY

Broomstick Complex  

SPECIFIC PREP 

Barbell Warmup for Power Snatch 

OLYMPIC TECHNIQUE 

PERFORMANCE 

Power Snatch Technique

4 Sets:

2 Muscle Snatch (floor)

1 Pausing High Hang Power Snatch (pockets)

1 Pausing Hang Power Snatch (above knee)

1 Pausing Low-Hang Power Snatch (mid shin)  

All pauses are for (1) second in catch position.

CONDITIONING  

1 Round every 5 mins (4 Rounds) 

FITNESS 

6 Power Clean

8 Push Press 

12 Kipping Knees 2 Chest 

10/7 Cal Assault Bike 

PERFORMANCE 

6 Power Snatch 

8 Push Jerk 

12 T2B 

14/11 Cal Assault Bike 

Barbell Weight Increases Every Round 

AKL LADIES 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain (top to bottom) 

S2. Dynamic Stretch 

Strength

3 Rounds 

10 Back Squats

10 DB Renegade Rows

10m Disc Drag

Conditioning 

Every 4 Mins x (4 Rounds)

10 DB Snatch

10 DB Hang Clean and Press  

10 Lying T2B  

8/6 Cal Assault Bike 

 

Midline

Disc Complex