3 Day Split Weightlifting Week 10 Day 2

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: Clean B x2 , Jerk Progression x2

Clean and Jerk 1×3@60% 8×2@70,75,80,85,90,95,95,95%

BTNSG Push Press + Snatch Balance Find Max

Snatch Pull 6×5@100%

Front Squat 3×6@70,75,80% 1×4@85% 1×3@90% 1×6@75%

RDL + Shrug 3×5@65,75,80% 2×3@85,90%

5 Sec Hollow + Roll + V-Ups x40

Hyper Hold 3×1 minute


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