Athlete Program – Monday

Cycle Week 4/4
21 January - 27 January 2019
Deload Week

Part A
1 RFQ
4 x 3 Snatch Balance @ light/moderate
4 x 3 Heaving Snatch Balance @ moderate/heavy
* Speed under is the focus, and make sure you are catching below parallel
* Video some for me to see

Part B
1 RFT
21 Synchro Thruster @ 42.5/30kg
21 Double KB Hang Clean @ 2 x 28/20kg
21 Synchro HSPU
21 Double KB Hang Clean @ 2 x 28/20kg
15 Synchro Thruster @ 42.5/30kg
15 Double KB Hang Clean @ 2 x 28/20kg
15 Synchro HSPU
15 Double KB Hang Clean @ 2 x 28/20kg
9 Synchro Thruster @ 42.5/30kg
9 Double KB Hang Clean @ 2 x 28/20kg
9 Synchro HSPU
9 Double KB Hang Clean @ 2 x 28/20kg
* Only the Thruster and HSPU are Synchro - the KB work is completed with one partner working, one resting
* If you are doing this solo - you no synchro..