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WEIGHTLIFTING 210919 - SUNDAY

WARM UP

3 Minutes Bike

Stretch/ Mobility


3 Rounds w/ empty barbell

3 Snatch Pulls

3 Muscle Snatch

3 Hang Power Snatch

3 Snatch Balance

3 Overhead Squats


A. Snatch Balance + Overhead Squats


3 Sets

2 Snatch Balance + 1 Overhead Squats

* Build to challenging weight (~80 - 85% of 1rm snatch)


-THEN-


3 Sets

1 Snatch Balance +1 Overhead Squats

* Build to heavy for the day


B. Snatch Complex


3 Sets x 2 of the Complex


**1 Snatch Deadlift to below knee + 1 Snatch Pull + 1 Snatch


- THEN -


3 Sets of 1 of the Complex

*Add weight each set


C. Back Squats

5 X 4Build to heavy for week


D. Accessories/ Conditioning

3 Sets each

10 per leg Single Leg Deadlifts

10 Landmine Rows

20 per side KB Side Bends

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