1. Warm up
2. Strength training:
Clean and Jerk, 1-1-1-1-1-1-1 reps
3. Recovery
* Optional conditioning (i.e. for those that are only going to come in 2/3 times a week)
"Sale Sharks Row"; six rounds for maximum total distance:
Row, 30 s
Rest, 30 s
1. Warm up
2. Skill practise: split snatch
3. Strength training:
Split snatch, 1-1-1-1-1-1-1 reps
4. Recovery
*Optional supplementary (for those that are only coming in two or three times this week):
As many rounds as possible in 5 minutes of:
32/24 kg kettlebell swing, 7 reps
Burpee, 5 reps
1. Warm up
2. Strength training:
Power clean, 3-3-3-3-3
3. Five rounds for time of:
20/14 lb wallball, 12 reps
Toes through rings, 12 reps
4. Recovery
Suzanne 20, 22.5, 25, 25, 25 kg; 5:24
1. Warm up
2. Strength training;
Snatch balance: 1-1-1-1-1
3. Three rounds for time (round one = 21 reps of each movement & 200 m on each run; round two = 15 reps of each movement & 150 m on each run; round three = 9 reps of each movement & 100 m on each run):
Run: 200 m; 150 m; 100 m
Pull up: 21 reps; 15 reps; 9 reps
Run: 200 m; 150 m; 100 m
Push up: 21 reps; 15 reps; 9 reps
Run: 200 m; 150 m; 100 m
Sit up: 21 reps; 15 reps; 9 reps
Run: 200 m; 150 m; 100 m
Squat: 21 reps; 15 reps; 9 reps
4. Recovery: mobility
1. Warm up
2. Skill practise: snatch
3. Strength training:
Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps
4. Recovery: mobility
