WEIGHTLIFTING 210321 - SUNDAY

Warm up

Mobility/ stretch


3 Rounds

5 Tempo Overhead Squats w/ empty barbell

10 Scapular Pull Ups

10 Hollow Rocks

5 Split Jerks w/ empty barbell


A. Snatch (4x1 @ 65% of 1rm)

1 Low Hang Squat Snatch - 3 Overhead Squats


B. Clean (5x1 @65% of 1rm)

1 Power Clean - 3 pause Front Squats (3 sec. pause at bottom)


C. Jerks (3x3 @ 70% of 1rm)

Push Jerks


D. Accessories

Push ups 5x20


Superset

45 seconds ~ 1:00 minute Planks


(Rest 1:00 between sets)

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