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  • Aaron Osborne

Wednesday 5 August 2020

1. Strength

Hang Power Snatch


Every :30 for 3:00 (6 sets)

3 Hang Power Snatches


Every 1:00 for 4:00 (4 sets)

2 Hang Power Snatches


Every 1:30 for 3:00 (2 sets)

1 Hang Power Snatch

2. Fitness

3 RFT:

30/21 Cal Ski

30 Situps

10 Bar Dips

10 Devils Press (22.5/15kg)

*2:00 rest between rounds

Extras:

Romanian Deadlifts

7x7 (increase weight across sets)

*Rest as needed

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Wednesday 21 October 2020

1. Power Every 1:30 for 12:00 (8 sets) Snatch + Hang Squat Snatch + OHS 2. Fitness 15:00 AMRAP 10/8 Cal C2 Machine 15 Front Squats (35/25kg) 10/8 Cal C2 Machine 15 Power Snatch (35/25kg) Extras: 8:00

Tuesday 20 October 2020

1. Strength Back Squats Every 0:20 for 3:00 (9 sets) 1 Rep (increase weight as desired) Then; In 12:00, establish a heavy single 2. Benchmark ”Fran” For Time: (12:00 Cap) 21-15-9 Thrusters (42.5/30kg)

 
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