Monday 15/9/14 – Competition

Workout of the Day A. Every two minutes, for 10 minutes (5 sets): Muscle Snatch x 1 rep Build over the course of the 5 sets to a heavy single. B. Every 90 seconds, for 18 minutes (12 sets): Snatch x 1 rep Loads per set (by %) – 55, 65, 70, 75,

Friday 7/2/14 – Performance

Workout of the Day A. Four sets of: Front Squat x 5 reps @ 21X1 Rest 90 seconds DB External Rotation x 10-12 reps each arm @ 2020 Rest 90 seconds B. For time: Row 1000 Meters Overhead Walking Lunge x 20 steps (25/15kg) Burpees x 30 reps Overhead