• Coach

Wednesday 15th April

This week I will visit the lucky people who opted in for a one on one session! If you are sad that you missed out - don't worry the offer will roll around for next week :)



5 rounds of:

400m Run

21Kb Swings 24/16kg (but use whatever you have available)

12 Strict Pull-ups (ring pulls)


5 rounds for time:

500m Row/800m Bike

21 Kb or DB Swings

21 V-Ups

Please modify according to the equipment you have. If you do not have a pull-up rig, try doing "table pulls" from the edge of a sturdy table. Use the rings you may have borrowed or a TRX band. Use a training band and you could also do lat pulldowns... if doing the band aim for 21 reps of these every round too.


Complete this FIRST then part 1 - this is only suitable if you have barbells, the space and the know how for these movements.

Overhead Squat (OHS) - 10min EMOM 3 reps per min

keep this light, its each minute, work on technique. Those of you starting could even use a broomstick to work on the movement pattern and mobility. Wall facing squats are a good sub for this too. try for 5 sets of 10 reps of these.

Snatch Drop- 10min EMOM 3 reps per min.

Full Snatch - 3-3-3-3-3

Try to build to something nice and solid here. maintain good technique and find that bottom position quickly.

If you do this OLY LIFTING component please take some videos and send in to us for viewing and technical guidance :) Use the app chat button to contact us directly with the videos :)

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