3 Day Split Weightlifting Week 11 Day 1

Warm Up
Dots x2

Dynamic: Skip, High Knees, Butt Kicks,  Shuffle, Leg Swing, Lunge + Twist x2

Barbell: Snatch Arnold and Snatch C x1

Snatch 2×3@60,65% 3×2@70,75,75%

Power Jerk + Split Jerk 3×3@80%

Clean Pull 3×5@100%

Back Squat 3×8@65% 2×6@75%

Bench Press 3×8@65% 2×6@75%

Dragon Flags 3×12

Hip Raises 3×12



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