WEIGHTLIFTING 210620 - SUNDAY

Warm Up

Stretch / mobility

3 Rounds

5 Medball clean

5 Snatch balance

30 seconds handstand hold

5 L/R DB Push Jerk

10 Bird Dogs

A. Clean and Jerk Complex

5 Sets @ 65-70% of 1rm

From the Blocks- Power clean + Clean + Push Jerk

B. Snatch Balance

3-3-2-2-1-1 increasing load (stay between 50-65% 1rm of snatch)

Snatch Balance

C. Clean and Snatch Pulls

Snatch Pulls: 3x3

Then

Clean Pulls: 3x3

D. Core Stability

Back Extensions: 3x10

GHD sit Ups: 3x10