3 Day Split Weightlifting Week 4 Day 3

Warm Up
Row/Bike 4 minutes

Dynamic: Skip, High Knees, Butt Kicks, RDL + Leg Swing, Bear Crawl, Inch Warm, Crab Walk, Spiderman Lunge. 2 rounds

Barbell: Snatch B and C 1 of each

Snatch 5×5@70,75,75,80,80%

Clean and Jerk 5×5@70,75,75,80,80%

Box Squat 4×%

Bench Pess 2× 77.5% 2×%

Plank 3×45 seconds

Superman 3×45 seconds

Sprint 20 meters x12 with 30 seconds rest in between


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