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