3 Day Split Weightlifting Week 12 Day 3

Warm Up
Bike/Row 5 minutes

Dynamic x2

Snatch Arnold x2

Snatch 3×3@60,70,75% 6×2@80,85,90,80,85,90%

Clean and Jerk 3×2@60,70,75% 6×2@80,85,90,80,85,90%

Front Squat 1RM

Bench Press 1RM

Good Morning 4×8

3 Way Hollow Hold 3×1 minute each


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