3 Day Split Weightlifting Week 3 Day 3

Warm Up
Bike/Row 3-4 minutes

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

Barbell: Snatch pull from Hip, Power Snatch from Hip, Power Snatch from mid tight, power snatch bellow the knee, power snatch + Over head squat, snatch.3 of each 2 rounds

Snatch 4×5@60,65,70,70%

Clean and Jerk 4×5@60,65,70,70%

Box Squat 4×5@75%

Bench Press 3×5@70,75,75%

Plank 3×30 seconds

Superman 3×30 seconds

Sprint 5 with 30 seconds in between



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