5 Day split Weightlifting Week 14 Day 3

Warm Up
Row 5 minutes

Snatch Arnold x3

Snatch 3×2@50,60,70% 6×1@80,85,90,80,85,90%

Clean and Jerk 3×2@50,60,70% 6×1@80,85,90,80,85,90%

Front Squat 5×2@50,60,70,80,90%

Box Jumps 5×5

Plank Series 30 seconds each

TYI’s 3×12


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