WEIGHTLIFTING 210228 - SUNDAY

Warm up

Stretch/ Mobility

3 minutes Bike or Row

-then-

2 Rounds (pvc pipe or empty barbell)

8 Muscle Snatch

8 Overhead Squat

5 Sotts Press

5 Snatch Balance

---

A. Snatch

10 Minute EMOM @ 40% ~ 50% of Snatch

1 Squat Snatch + 2 Hang Squat Snatch

B. Clean and Jerks

4x1 @ 65%~75% of Clean

1 Hang Squat Clean + 2 Push Presses

C. Squats

deload week

2 warm up sets (build to 40% of 90% of 1RM)

Set 1: 5 @ 40% of 90%

Set 2: 5 @ 50% of 90%

Set 3: 5 @ 60% of 90%

D. Accessories

3 x 5 seated box jumps

5 x 45 seconds Double KB Front Rack Hold