3 Day Split Weightlifting Week 5 Day 3

Warm Up

Dynamic x2

Snatch Arnold x3

Weightlifting

Snatch Find 2RM then 2@90%

Clean and Jerk 2RM 2@90%

Strength

Pause Front Squat Find 5RM then 3@90%

a)Strict Press 5×5 HTLW

a) Chin-Up 5×8

b) Bent Over Row 5×5 HTLW

b) Incline Row 5×5 HTLW

Tuck Jumps 3×1 minute (rest 2 minutes in between rounds)

3 Way Hollow Hold 3×1 minute

 

       

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