3 Day Split Weightlifting Week 11 Day 2

Warm Up
Bike/Row 3 minutes

Dynamic x2

Barbell: Clean Cs x2 Jerk Progression x2

Clean and Jerk 2×3@60,65% 3×2@70,75,75%

BTNSG Push Press + Snatch Balance 3×1@80%

Snatch Pull 3×5@100%

Front Squat 3×8@65% 2×6@75%

RDL + Shrug 3×8@65% 2×6@75%

5 Second Hollow + Roll + V-Up x40

Hyper Hold 3×1 minute


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