3 Day Split Weightlifting Week 6 Day 1

Warm Up
Row/Bike 3-4 minutes

Dots x2
2 Rounds of:5 Cat Cows + 10 Arch Snaps
5 Roll-up Squats
10 Skier Squats (5 each way)
10 Cossack Squats (5 each way)
5 Plate Squats

Barbell: Snatch Arnold x2

Hang Power Snatch 4×3@75,80,85,85%

Power Jerk 3RM

Clean Pull 5×3@95%

Back Squat 4×6@70,75,80,80%

Pendelay Row 3×6 HP

Rusian Twist 3×15

V-Ups 3×15

Broad Jumps 3×5


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