3 Day Split Weightlifting Week 3 Day 2

Warm Up
Row/Bike 3-4 minutes

Dynamic x2 :  Wrist Circles, Arm Circles, Skip, High Knees, Butt kicks, Lunges + Twist, Spider man Lunge, Walking RDL + Leg Swing, bear crawl

Barbell: Clean B and C 1 round of each

Clean 4×5@60,65,70,70%

Snatch Balance 4×5@80% (from best 5RM)

Front Squat 3×6@70,75,75%

RDL 3×6@70,75,75%

Banded Good Mornings 3×12

Hanging Leg Raises 3×12-15

Plyo Push Ups 3×5


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