3 Day Split Weightlifting Week 2 Day 3

Warm Up
Bike/Row 3-4 minutes

Dynamic x2: Skip, Butt Kicks, High Knee Pull, Lunge and Twist, RDL and Leg Swing, Bear Crawl, Crab Walk, Inch Warm, squat jumps.

Barbell: Snatch Bs and Cs, 1 round of each

Snatch 5×5@65,70,75,75,75%

Clean and Jerk 5×5,65,70,75,75,75%

Box Squat 4×5@85%

Bench Press 2×8@70,75% 2×8@80%

Plank 3×30 seconds

Superman 3×30 seconds

Sprints 20 meters x10 with 30 seconds rest in between


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