Friday 19/9/14 – Performance

Workout of the Day A. Five sets of: Snatch Balance + 3 Overhead Squats Rest 2 minutes between sets; B. For time: 50/30kg. Power Snatch x 12 reps 30/24″” Box Jumps x 12 reps 50/30kg. Power Snatch x 9 reps 30/24″ Box Jumps x 9 reps 50/30kg. Power

Monday 14/7/14 – Performance

Workout of the Day A. Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work B. Complete as many rounds and reps as possible in 7 minutes of: 7 Toes to Bar 14 Wall Ball Shots

Tuesday 8/4/14 – Competition

A. Three sets, not for time, of: Muscle-Ups x 3-8 unbroken reps Double-Unders x 40-50 reps Toes to Bar x 10-12 reps B. Front Squat *Set 1 – 5 reps @ 70% of 1-RM *Set 2 – 4 reps @ 80% *Set 3 – 3 reps @ 85% *Set 4 – 3 reps @ 90% [...]