3 Day Split Weightlifting Week 5 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 5×3@60,65,75,80,80%

Clean and Jerk 5×3@60,65,75,80,80%

Box Squat 4×5@90%

Floor Press 2×6@75,80% 2×6@85%

Good Mornings 3×10

Hollow Rocks 3×12

Sprint 20 meters x10 with 30 seconds of rest in between


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