3 Day Split Weightlifting Week 9 Day 2

Warm Up
Dots x2

Squat Warm Up x2

Clean B and C 1 of each

Jerk Progression x2

Clean and Jerk 1×3@65% 5×2@70,75,80,85,85%

BTNSG push press + Snatch Balance Find max

Snatch Pull 4×5@100%

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

RDL + Shrug 4×3@65,75,80,90%

5 Sec Hollow + Roll + V-Ups x40

Hyper Hold 3×1 minute


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