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WEIGHTLIFTING 210324 - WEDNESDAY

Warm up

Stretch/ mobility


2 Rounds

8 medball cleans

4 l/r reverse lunges with twist

8 hang power snatch w/ empty barbell

4 split jerks w/ empty barbell


A. Snatch

(4x1 @ 70% of 1rm snatch)


1 Power Snatch + 1 High Hang Squat Snatch


B. Clean and Jerks

(8 minutes EMOM @ 65% of 1rm)


1 Clean High Pull + 1 Squat Clean + 1 Split Jerk


C. Front Squats

(4x3 @ 70% of Squat Clean)

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WEIGHTLIFTING 211121 - SUNDAY

A. Front Squat Set 1: 5 @ 60% of 1RM Front Squat Set 2: 5 @ 70% of 1RM Set 3: 3 @ 80% of 1RM Set 4: 3 @ 80% of 1RM Set 5: 3 @ 80% of 1RM B. Clean and Jerk Set 1: 3 @ 70% of 1RM Clean and Jerk Set 2: 2

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