3 Day Split Weightlifting Cycle 2 Week 7 Day 3

Warm Up
Row 500M
10 of each 3 rounds with no breaks in between: Front Rack BB Walking Lunge,BB Good Morning, Thruster, Power Jerk, Split Jerk
2 Rounds of Clean Bs

Cluster+Push Press+Jerk find max + 3@90%

Back Squat 4×4@70,75,80,85%
Front Squat 4×5@60,65,70,70%
Sotts Press Find 5RM then 4@90%
1 Arm DB Row 5×5 Each Arm

Box Jumps 5×3
Hand Stand Hold, Accumulate 2 Min
3 Way Shoulder Raise 3×12


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