Over these next few weeks try and build your rep quality which may mean sacrificing reps on the whiteboard. In the long run a fuller range of motion will have a constructive rather than a destructive effort on your body, and go some ways towards bulletproofing your muscles and joints from injury. High speed over loaded reckless movement has a tendency to leak all sorts of power and send you fast to the Physio. Listen to the coaches. Slow the @#* down!! Your times will improve and you will come out of this years Open a stronger and better athlete.

Strength/ Skill 


Odd : 5 TnG Power Clean (build)

Even : 5 Push Press (build)


” Hangover ”

21- 15- 9 reps of

Hang Power Clean (70/45)

Burpee Over Bar