3 Day Split weightlifting Week 10 Day 1

Warm Up
Dots x2

Squat Warm Up x2

Snatch Arnold and Snatch B 1 round of each

Snatch 1×3@60% 8×2@70,75,80,85,90,95,95,95%

Power Jerk + Split Jerk Find Max

Clean Pull 6×5@100%

Back Squat 3×6@70,75,80% 1×2@85% 1×3@90% 1×6@75%

Bench Press 3×5@65,70,80% 2×3@85,90%

Dragon Flags 3×12

Hip Raise 3×12

Empty BB work 10 minutes


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