Weightlifting 201111-Wednesday

Snatch

1 squat snatch + 2 hang power

4x1 @75% of snatch

Clean

1 power clean + 2 hang squat clean

4x1 @75% of power clean

Snatch grip DL

3x2 @95%

Press

2 strict press + 4 push press w/ neg descend.

4x1 @60-65% of strict press

Accessories

Db arm Single bent over rows

3x8 each arm

Super set w/

Scapula pull-ups

3x12

Weighted Planks

Every 90

4x30 secs

“a choice is effort”

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