Weightlifting 201230 Wednesday

Snatch

1 hang snatch + 2 snatch

4x1 @70%

2 btn push jerks + 3 ohs

3x1 @70% of ohs

Haunting snatch dl

4x3 @80% of snatch

Core

3x15/20 kip swings unbroken

Accessories

DB Bicep curl

3x12

Superset

DB rows

3x12

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Weightlifting 210117 Sunday

Clean 1 power clean+ 2 hang power clean + 2 push jerk 3x1 @80% Front squat 4x4 @80% Clean pulls 3x3 @90% 3x1 @100% CORE 4x15 dead hang leg raise Accessories 5x5 dB bench Rest 30 5x20 push-up

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