WEIGHTLIFTING 211031 - SUNDAY

Stretch/ Mobility

3 Rounds w/ barbell

5 Clean Pulls

5 Clean High Pulls

5 Power Cleans

5 Front Squats

5 Split Jerks

A. Split Jerk

1 Front Squat + 1 Split Jerk

5 Sets (Build to 75% of Clean and Jerks)

B. Clean and Jerk

1 Power Clean + 1 Push Jerk

5 Sets (Build to 70-75% of 1rm of Cleans)

C. Snatch Pulls

3 sets of 3 reps @ 90% of 1rm Snatch

D. Core

3 Sets each

20 Weighted Sit Ups

30 Slow Weighted Russian Twists

10 each arm Landmine Rows