WEIGHTLIFTING 210929 - WEDNESDAY

Stretch/ Mobility

3 Rounds w/ PVC or empty barbell

3 High Hang Snatch Pulls

3 High Hang Snatch

3 Snatch Balance

3 Overhead Squat

3 Sotts Press


A. Snatch Balance

3-3-3-2-2-2-1-1-1

Build to heavy weight


B. Snatch Complex

3 Sets

2 Snatch High Pulls + 1 Hang Power Snatch Then

2 Sets

1 Snatch High Pulls + 1 Hang Snatch

Add weight each set


C. Pause Front Squats

5 Sets of 3 Reps

* 5 seconds pause at bottom


D. Core/ Conditioning

3 sets each

45 Seconds Plank

10 Reverse Flys

1:00 Max Handstand Push Ups (rest 1:30 between sets)

* Scale: Max Reps Dual DB Push Press

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