3 Day Split Weightlifting Week 9 Day 3

Warm Up
Row 4 minutes

Dynamic: 2 rounds of: Jog, Butt Kicks, High Knees, Leg Swing, Inch Worm, Bear Crawls, Crab Walk, 10 burpees

Barbell: Snatch B and C 1 of each

Snatch 1×3@65% 5×2@70,75,80,85,85%

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

Back Squat 10@60% 8@65% 6@70% 6@75% 4@80%

Incline Row 3×5 HP

DB Floor Press 3×5 HP

Biceps and Triceps 3×10

Sprint 40 meters for 5 rest 45 seconds


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