3 Day Split Weightlifting Week 1 Day 3

Warm Up
Dynamic x2

Snatch Pull from hip, Power Snatch from Hip, Power Snatch from mid thigh, Power Snatch from bellow the knee, power snatch + Over head squat, Snatch. 5 of each 2 rounds

Snatch 4×5@60,65,65,65%

Clean and Jerk 4×5@60,65,65,65%

Box Squat 3RM

Bench Press 3RM

Plank 3×30 seconds

Superman 3×30 seconds

Sprints 20 metersx8 with 30 seconds rest


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