WEIGHTLIFTING 210804 - WEDNESDAY

WARM UP

Stretch/ Mobility

3 Rounds w/ PVC or Empty Barbell

3 Clean Grip High Pulls

3 Muscle Clean

3 Hang Squat Clean

3 Split Jerks

3 Overhead Squats


A. Clean and Jerk Complex

5 Sets (Building to 85%)

1 Hang Squat Clean (3 sec. Pause at Hang) + 1 Front Squat + 1 Push Jerk + 1 Split Jerk


B. Snatch Balance

3-3-2-2-1-1* Build to Heaviest for the day


C. PullsSnatch Pulls 3x3 @ 100% of Snatch 1RM

then

Clean Pulls 3x3 @ 100% of Clean and Jerk 1rm

* Focus on speed and the shrug!


D. Core/ Midline Accessory

Back Extensions + Hold (1 Back Extension and Hold for 5 seconds) x 5

then

GHD Sit Ups 3x10

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