Weightlifting 201115-Sunday

Snatch

1 hang snatch pull +

2 hang snatch (squat)

3x1@80%

2x1@85%

Cleans

1 hang clean pull +

2 hang power clean+

2 split jerk

3x1@80%

2x1@85

Do not go over your %

Focus on on technique.

Front squat tempos

3x3 @75/80%

3/0/1/0

Focus on keeping core tight,

Keep elbows up, and drive off your heels.

Accessories

Sots press

4x6-8 w/ bar

Superset w/

Neg ring dips. Jump on ring and descend down slowly

4x8-10

“A coach is someone that sees beyond your

Limits and guides you to greatness”

-skyhigh

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