3 Day Split Weightlifting Week 1 Day 3

Hang Snatch 5RM then 3@90%

Hang Clean and Jerk 5RM then 3@90% (yes, is going to suck)

Rest 15-30 minutes

Front Squat 10RM then 3@90%

Behind the neck Push Press 10RM then 2@90%

Pendelay Row 3×10

a)Hyper 3×15

a)V-Ups 3×15

1 Leg Bridges 3×10

TYI’s 3×12


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