WEIGHTLIFTING 210801 - SUNDAY

5 Minutes Easy Pace Bike/ Row

Stretch/ Mobility

3 Rounds w/ PVC or barbell

3 High Hang High Snatch Pulls

3 Hang Power Snatch

3 Snatch Balance

3 Sotts Press

3 Squat Snatch

A. Snatch Complex 13 Sets @ 45%~55% (Light, treat as warm up)

3 High Hang Muscle Snatch + 3 Snatch Push Press + 3 Overhead Squats

B. Snatch Complex 23 Sets (Build to 75%)1 Slow Snatch Deadlift (3 seconds up) + 1 High Hang Squat Snatch + 1 Snatch

C. Snatch

4 Sets of 1 Rep (Add from Last Complex)

D. Box Front Squats

3-3-2-2-1-1-1 (Build to Heavy [80%~85% of Front Squats])

Superset

10 Reps of Double Heavy KB Deadlifts