3 Day Split Weightlifting Week 9 Day 1

Warm Up
Dots x2

GPP x1

Squat Warm up x1

Snatch B and C 1 round of each

Snatch 1×3@65% 5×2@70,75,80,85,85%

Power Jerk + Split Jerk Find Max

Clean Pull 4×5@100%

Back Squat 1×3@65% 1×8@70% 2×6@75,80% 1×4@85%

Bench Press 4×3@65,75,80,90%

Dragon Flags 3×12

Hip Raises 3×12

10 minutes of empty barbell skill work


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