WEDNESDAY

MOBILITY

Barbell Calf Smash

SPECIFIC PREP

Broomstick/Barbell Complex 

OLYMPIC TECHNIQUE

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

For Time:

FITNESS 

15-12-9

Hang Power Snatch 

Burpees 

Directly into…

600m Run

PERFORMANCE

21-15-9

Power Snatch 50/35 

Burpee Bar Hops 

Directly into…

800m Run

MIDLINE 

(2 Rounds work with a partner 1:1)

1 min Weighted Plank 20/10 

straight into 

15-10m Disc Drag 

AKL LADIES 

MOBILITY

10 Band Assisted Good. Mornings 

10 Mobility Lunges (Travelling) 

SPECIFIC PREP

1 Round 

10 Single Leg KB Deadlifts (5 per side)

10 Alternating KB Pendlay Rows (5 per side)

10 Lying Hip Extensions (1 sec pause at the top)

10 KB Goblet Squats 

STRENGTH SUPERSET

Back Squat 

5-5-5-5 

KB Romanian Deadlift 

8-8-8-8

CONDITIONING

Ascending Ladder For 13:00 mins 

4 KB Goblet Lunges (Travelling) 

4 Ab Mat Situps 

4 KB Swings  

4 Box Jumps or Step Ups 

6 KB Goblet Lunges (Travelling) 

6 Ab Mat Situps 

6 KB Swings  

6 Box Jumps or Step Ups 

8 KB Goblet Lunges (Travelling) 

8 Ab Mat Situps 

8 KB Swings  

8 Box Jumps or Step Ups 

…Continue To Add 2 Reps To Each Movement Each Round Until The Time Cap Is Reached.