WEIGHTLIFTING 210329 - SUNDAY

Warm Up

Stretch/ mobility

3 rounds with empty barbell

5 Muscle Snatch

5 overhead squats

5 hang power clean

5 split jerks


A. Snatch

(every 1:30 for 5 Rounds @ 70% of 1rm of Snatch)

1 Hang Snatch + 1 High Hang Snatch + 3 OHS


B. Clean and Jerks

(4x3 @ 65% of clean and jerks)

1 Squat Clean + 1 Split Jerk


C. Front Squats

(5 sets to find heavy front squat for the day)


D. Accessories

Hip Thrust

5x10

Hip extensions

5x10

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