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 12/9/14 – Performance

Workout of the Day A. Five sets of: Hang Snatch x 1.1.1 (rest 5-7 seconds between single) Rest 2 minutes B. Complete as many rounds and reps as possible in 7 minutes of: 62/42.5kg Ground to Overhead x 7 reps Toes to Bar x 7 reps

Monday 8/9/14 – Competition

Workout of the Day A. Six sets of: Drop Snatch x 1 rep Rest as needed Build over the course of the six sets to your heaviest drop snatch. B. Every two minutes, for 16 minutes (8 sets): High Hang Snatch + Snatch with No Foot Movement @ 65-75% of

Monday 1/9/14 – Competition

Workout of the Day A. Every two minutes, for 12 minutes (6 sets): Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch B. Every 2 minutes, for 10 minutes (5 sets): 4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch (Pause for 3 seconds

Saturday 30/8/14 – Competition

Workout of the Day A. Three sets of: 60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible) Rest 30 seconds 60 Seconds of Handstand Walk (accumulate as much distance as possible) Rest 30 seconds Same as last

Monday 25/8/14 – Competition

Workout of the Day A. Every two minutes, for 10 minutes (5 sets): Muscle Snatch x 1 rep (building over the course of the 5 sets to a heavy single) immediately followed by… Every two minutes, for 10 minutes (5 sets): Power Snatch x 1 rep

Friday 22/8/14 – Performance

Workout of the Day A. Four sets of: 3 Turkish Get-Ups each arm Rest 90 seconds 7-10 L-Sit Tuck to Extension (extend legs for 2-5 secs, pull them in for 2-5 secs, repeat) Rest 90 seconds B. Every Minute on the Minute for 10 minutes: 5 DB Snatch

Monday 18/8/14 – Competition

Workout of the Day **Program Note – The repetition of movements/rep schemes in the program this week is by design! I want to see you all adapt and feel the difference in finding more comfort on the second exposure. Don’t worry…we’re not giving

Monday 18/8/14 – Performance

Workout of the Day A. Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes between sets B. In teams of two, partners alternate to complete 5 sets each of: Overhead Squat x 5 reps 32kg Kettlebell Swings x 10 reps

Monday 11/8/14 – Competition

Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): Snatch x 1.1.1 (rest 10 seconds between singles) Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85 B. Every 2 minutes, for 10 minutes (5 sets): Halting Snatch Deadlift + 2