3 Day Split weightlifting Week 12 Day 1

Warm Up
Dots x2

GPP x2

Empty Bar power Snatch x3
Empty bar Power Snatch + Over head Squat x3
Empty Bar Snatch x3
Power Snatch + Snatch @65/55lbs 2+2
Power Snatch + Snatch @85/65lbs 1+2

Snatch 2×3@60,70% 3×2@80,85,90% 3×1@95,100,100+%

Power Jerk + Split Jerk Find Max

Back Squat 3RM

Clean Pull 4×5@100%

Dragon Flags 3×12

Hip Raise 3×12



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