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WEIGHTLIFTING 210505 - WEDNESDAY

Warm Up

Stretch/ Mobility


3 Rounds with Barbell

3 Snatch Grip High Pull

3 Muscle Snatch

3 Overhead Squat

3 Muscle Cleans

3 Push Jerks


A. Snatch

Every 1:30 for 6 Sets (9 Minutes)

1 Snatch High Pulls + 1 Hang Power Snatch + 1 Hang Squat Snatch

70% of 1rm Snatch



B. Clean and Jerk

4 Sets

2 Low Hang Power Cleans + 2 Push Jerks

70% of 1rm Clean and Jerks



C. Front Squats

3 Sets

5 Tempo Front Squats (4-3-0-1)

60% of Front Squats



D. Core

4 Sets

Weighted Plank (Scale: Regular Plank)

45 seconds ~ 1 Minute (Rest 1:30 between Sets)

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WEIGHTLIFTING 211121 - SUNDAY

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