3 Day Split Weightlifting Week 10 Day 3

Warm Up
Dynamic: Skip, High Knees, Butt Kicks, Leg swings, Lunge + Twist, 20 Air Squats x2

Barbell: Snatch B x2

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

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

Back Squat 6@65% 6@70% 6@75% 4@80% 3@85% 6@70%

Incline Row 3×5 HP

DB Floor Press 3×5 HP

Bi’s and Tri’s 3×10

Sprint 40 meters x8 rest 45 seconds


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