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WEIGHTLIFTING 210905 - 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 Deadlift to below knee + 1 Snatch Deadlift to Mid Thigh + 1 Snatch x2

Then

3 Sets (add up to 80% of 1rm Snatch)

1 Snatch Deadlift to below knee + 1 Snatch Deadlift to Mid Thigh + 1 Snatch


C. Back Squats

5 x 5

Build to heavy 5 reps max*


D. Core/ Midline Stability and Conditioning

3 Sets Not for time

10 per leg Single Leg Romanian Deadlifts

10 per arm Landmine Rows

60 Seconds per side Forearm Side Planks

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