WEDNESDAY

MOBILITY

S1. Broomstick Complex 

SPECIFIC PREP 

Barbell Primer 

POWER SNATCH

PERFORMANCE 

EMOM 12 

Min 1-4. 3 Tap and Go Power Snatch

Min 5-8. 2 Tap and Go Power Snatch 

Min 9-12. 1 Power Snatch

Ascend weight if possible

FITNESS 

EMOM 12 

Min 1-4. 3 Tap and Go Power Cleans 

Min 5-8. 2 Tap and Go Power Cleans  

Min 9-12. 1 Power Clean

CONDITIONING 

PERFORMANCE 

For Time - Barbell 40/30

15 Hang Power Snatch, 200m Run

21 T2B , 200m Run

12 Hang Power Snatch, 200m Run

15 T2B, 200m Run

9 Hang Power Snatch, 200m Run

9 T2B, 200m Run

FITNESS 

For Time

15 Hang Power Cleans, 200m Run

15 Kipping Knees, 200m Run

12 Hang Power Cleans, 200m Run

12 Kipping Knees, 200m Run

9 Hang Power Cleans, 200m Run

9 Kipping Knees, 200m Run

AKL LADIES 

MOBILITY/SPECIFIC PREP 

S1. Foam Roller Thoracic 

S2. Banded Good Mornings 

S3. Mobility Lunges 

STRENGTH 

12-10-8 Reps of 

Back Squat 

KB Romanian Deadlifts 

KB Reverse Lunges (Alternating) 

CONDITIONING 

For Time

15 DB Hang Clean and Press, 200m Run

15 Lying T2B, 200m Row

12 DB Hang Clean and Press, 200m Run

12 Lying T2B, 200m Row

9 DB Hang Clean and Press, 200m Run

9 Lying T2B, 200m Row 

MIDLINE 

12-10-8

Plate Situps 

Plate Lying Leg Raises 

Rest 60 secs between rounds