WEDNESDAY

MOBILITY

Barbell Calf Smash

SPECIFIC PREP

Broomstick/Barbell Complex 

OLYMPIC TECHNIQUE

PERFORMANCE and FITNESS 

5 Complexes

1 Pausing Power Snatch

1 Pausing Overhead Squat

1 Pausing Squat Snatch

All pauses are for 1 second in each respective “catch” or “bottom” position:

Power Snatch – Pause at the quarter squat power catch.

Overhead Squat – Pause at the bottom of our squat.

Squat Snatch – Pause at the bottom of your catch.

CONDITIONING

1 Round:

FITNESS 

30 Power Snatch

30 Front Squats

30 Squat Cleans 

On the Minute – 5 K2C

Barbell 45/30

PERFORMANCE

30 Power Snatches

30 Overhead Squats

30 Squat Snatches

On the Minute – 5 TTB

Barbell 45/30

AKL LADIES 

MOBILITY

Band Assisted Hamstring Floss 

(12 reps per side) 

SPECIFIC PREP

2 Rounds 

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)

STRENGTH

Deadlift 

5-5-5-5-5

Build on last weeks effort 

CONDITIONING

50 SU, 20 Travelling Lunges, 20 DB Snatch, 5 Burpees 

50 SU, 18 Travelling Lunges, 18 DB Snatch, 5 Burpees 

50 SU, 16 Travelling Lunges, 16 DB Snatch, 5 Burpees 

50 SU, 14 Travelling Lunges, 14 DB Snatch, 5 Burpees 

50 SU, 12 Travelling Lunges, 12 DB Snatch, 5 Burpees  

MIDLINE

2 Rounds 

10 V-Snaps 

10 Side Plank Raises (R) 

10 Side Plank Raises (L)