MON October 07/13 – Prep 1, Week 4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 6 x 2 – sets across
B. Power clean 5 x 2 – build
C. Push Jerk 4 x 2
D. Back squats 5 x 5 – sets across
TUES October 08/13 – Prep 1, Week 4
REST DAY
WED October 09/13 – Prep 1, Week 4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Power snatch 5 x 2 – build
B. Clean and Jerk 6 x 2 – sets across
C. Snatch pulls with bands 5 x 2 – sets across
D. Paused clean deadlifts 3 x 3 – across
THURS October 10/13 – Prep 1, Week 4
REST DAY
FRI October 11/13 – Prep 1, Week 4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch complex – power snatch, hang snatch, snatch balance 4 x 1+1+1 – build
B. Snatch 5 x 2 @ 5/10kg under Mon loads
B. Power clean and jerk 5 x 2 – build
C. Back squats 6×4 @ Monday loads
D. Paused snatch deadlifts 4 x 3 – sets across
SAT October 012/13 – Prep 1, Week 4
REST DAY
SUN October 13/13 – Prep 1, Week 4
REST DAY
