WEIGHTLIFTING 210217 - WEDNESDAY

Warm Up

Mobility/ Stretch


2 Rounds

1:00 Row

8 Jumping Squats

20ft Walk with KB Overhead

5 Muscle Cleans

5 Muscle Snatch

A. Snatch

4 x 1 @ 65% of Snatch 1RM

1 Power Snatch + 2 Snatch Balance + 1 Overhead Squat


B. Cleans

4 x 1 @ 70% of Clean 1RM

2 Hang Power Cleans + 1 High Hang Squat Clean


C. Deadlifts

90% of 1RM

Warm up sets (build to 70% of 90%)


Working Sets:

Set 1: 3 reps @ 70% of 90%

Set 2: 3 reps @ 80% of 90%

Set 3: 3+ reps@ 90% of 90%


D. Accessories


5 x 10

Strict DB Shoulder Press


Sled Push

5x length of turf carpet (twice)

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