Week 1 Day 1 Wednesday
Comments (14) | Help | Programs | Exercises
- Snatch - 85% x 1 x 4
- Clean & Jerk - 85% x 1 x 4
- Front squat - 85% x 2 x 3
3 rounds for time of:25 kipping pull-ups
10 Turkish get-ups (5/side) - 35% BW
15 DB push press - 20% BW
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Week 1 Day 3 Friday
Comments (6) | Help | Programs | Exercises
- Snatch - 80% x 1 x 3
- Clean & Jerk - 80% x 1 x 2
3 rounds for time of:100 m sprint
10 box jumps
15 GHD sit-ups
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Week 1 Day 4 Saturday
Comments (7) | Help | Programs | Exercises
- Snatch - 90% x 1 x 3
- Clean & Jerk - 90% x 1 x 3
- Front squat - 90% x 2 x 3
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Week 1 Day 6 Monday
Comments (13) | Help | Programs | Exercises
- Snatch - 85% x 1 x 4
- Clean & Jerk - 85% x 1 x 4
- Front squat - 85% x 2 x 3
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Week 1 Day 7 Tuesday
Comments (11) | Help | Programs | Exercises
- Muscle snatch + snatch balance - work up to a med/heavy muscle snatch - 1 + 2 x 3 sets
- Snatch - 80% x 1 x 5
- Clean & Jerk - 80% x 1 x 5
4 rounds for time of:10 KB snatch (5 each arm) - 25% BW
20 Russian twists - 15% BW
10 kipping pull-up - 100% BW
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Alyssa Sulay
Alyssa Sulay