3 Day Split Weightlifting Week 4 Day 1

Warm Up
Row/Bike 3-4 minutes

3 rounds of:
10 Cat Cows + 10 Arch Snaps
5 Roll up Squats
10 Skier Squats
10 Cossack squats
5 Plate Squats

Barbell: Snatch B and C 1 round of each

Snatch 5×5@70,75,75,80,80%

Split Jerk Behind the Neck 5RM

Back Squat 2×, 77.5% 2×6@82×5%

Incline Row 4×8 HP

Weighted Sit Ups 3×12

Weighted Hypers 3×12

Box Jumps 3×5


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