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WEIGHTLIFTING 210616 - WEDNESDAY

Warm Up

Stretch Mobility


2 Rounds

Broad Jump + Vertical Jump + Broad Jump + Vertical jump

(Make these quick. Don’t reset before each jump. Be explosive!!)

20 jumping lunges

10 L seated Double DB Strict Press


A. Light Snatch Complex

3 Sets

3 Muscle Snatch + 3 Pause OHS:

Keep this light with perfect mechanics.


B. Snatch Complex

4 Sets

1 Power Snatch + 1 Snatch Balance + 1 OHS + 1 Snatch

Build to 65~70% of Snatch 1rm


C. Front Rack Box Squats

3-3-2-2-1-1-1

(Choose box/ bench height that allows you to go below parallel: Build to heavy for the day.)


Superset

10 Goblet Squats (break below parallel)

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