3 Day Split Weightlifting Week 4 Day 3

Warm Up

Dynamic x2

Snatch Arnold x1

Snatch B x1


Snatch 2RM then 2@90%

Clean and Jerk 2RM then 2@90%


Pause front squat (3 seconds in the bottom) 5RM then 3@90%


a) Strict Press 5×5

a) Chin up 5×8

b) Bent Over Row 5×5

b) Incline DB press 5×5

Tuck Jumps 3×1 minute

3 Way Hollow Hold 3×1 minute



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