Weightlifting 201118-wednesday

Snatch

1 snatch pull

1 power snatch

1 squat snatch

6x1 @65/70% of snatch

Clean

1 clean pull

1 power clean

1 squat clean

6x1 @65/70% of clean

Jerk

4 push press

2 split jerks

4x1 @65% of PUSH PRESS

Accessories

Push up to shoulder tap

4x10/12

Superset w/

Wall walk w/ 10 sec hold

4x2/4 reps

Focus on form,tech, and positioning of the bar.

This should prime y’all up for “big Sunday”!🔥

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Sunday 201129-Sunday fun day

Clean n jerk focus 1 power clean + 2 low hang squat clean W/ 2 sec pause 4x1 @70% of squat clean Jerk 2 push press + 4 split jerk w/ dip pause 4x1 @70% Clean pull 3x4 @80% of clean Core 4x15/20 hollow

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