WEIGHTLIFTING 210314 - SUNDAY

Warm up

Stretch/ mobility


3 Rounds

8 scapular pull ups + 10 second dead hang

20m DB overhead walks

4 L/R DB Push Jerks

5 Medball Cleans


A. Snatch

4 x 1 @ 55%~60% of 1RM of snatch

1 Hang Power Snatch - 1 Low Hang Squat Snatch


B. Cleans

4 x 1 @ 55%~60% of 1RM of cleans

1 Clean High Pull - 1 Hang Squat Clean - 2 Front Squats


C. Split Jerks

4 x 3 @ 50% of 1RM of Split Jerks

Split Jerks (focus on foot position)


D. Accessories

5 x 10

DB Bench Press


100m Farmers Walk

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