WEIGHTLIFTING 210303 - WEDNESDAY

Warm up

Stretch/ Mobility


3 Rounds

5 Hang Muscle Snatch

5 Tempo Overhead Squat

5 Strict Press

5 Med Ball Clean


A. Snatch

(3x3 @ 65%~75% of 1rm Power Snatch)


Power Snatch (3 pause at Low Hang section)


B. Cleans

(8 Minute EMOM @ 40%~50% of Squat Clean)


1 Power Clean - 1 Squat Clean - 1 Split Jerk


C. Deadlifts

(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

5 x 20 Hollow Rocks

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