WEIGHTLIFTING 210808 - SUNDAY

Warm Up

Stretch/ Mobility

3 Rounds w/ PVC or Empty Barbell

3 High Hang Snatch High Pull

3 Muscle Snatch

3 Snatch Land

3 Overhead Squats

3 Snatch Balance

A. Snatch Balance + OHS

3 Sets of 2 Snatch Balance + 1 OHS

Then

3 Sets of 1 Snatch Balance + 1 OHS

* Build to 100% of 1rm Snatch

B. Snatch Complex

2 Sets @ 70% of 1rm of Snatch

1 Snatch Pull + 2 Power Snatch + 1 Squat Snatch

Then

5 Sets (add up to 90% of 1rm Snatch)

1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch

C. Front Squats

5 Sets building up weight each set

2 Pause Front Squats + 1 Front Squat

*3 Second Pause at bottom

D. Core/ Midline Stability and Conditioning

3 Sets Not for time

30 Seconds Hollow Hold then 20 V-Ups

10-15 Weighted Hip Extensions

(3 seconds hold at top)

3 Heavy Sled Push

(3 length of Turf Carpet)