WEIGHTLIFTING 211017 - SUNDAY

Warm Up

Stretch/ mobility

3 Rounds w/ PVC or empty barbell

3 Snatch High Pulls

3 Muscle Snatch

3 Overhead Squats

3 Snatch Balance

3 High Hang Snatch

A. Pause Snatch Balance

3-3-2-2-1-1

Build to heavy/ pause 3 seconds at bottom

B. Snatch Complex

2 sets

1 Snatch High Pulls + 1 Snatch

3 Sets

1 Snatch High Pulls + 1 Snatch

Build up to 80% of 1rm Snatch

C. Front Squats

5 Sets (add load each set)

1 Pause Front Squat + 1 Front Squat

(pause 3 seconds at bottom)

D. Core/ Conditioning

3 Sets

30 seconds Hollow Hold

20 V-Ups

10 Weighted Hip Extension

100 meter Run