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WEIGHTLIFTING 210411 - SUNDAY

Warm up

Stretch/ mobility

3 rounds

8 Tempo Squats

20 seconds handstand hold

8 Scapular Pull ups + 10 seconds dead hangs

8 Push Press w/ empty bar


A. Snatch

(2 warm up sets, then 3x2 @ 85% ~ 90%)

squat or power


B. Clean and Jerks

(Every 2 minutes x 5 @ 70%~ 80%)

1 Hang Clean + 2 Split Jerks

clean can be power or squat;

scale for split jerk: push jerk


C. Accessories

Weighted Planks

(40~45 seconds x 5)

Bulgarian Split Squats

(10 per leg x 5)

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