3 Day Split Weightlifting Week 12 Day 2

Warm Up
Bike/Row 3 minutes

Dynamic x2

Barbell: Clean Cs x2 Jerk Progression x2

Clean and Jerk 2×3@60,70% 3×2@80,85,90% 3×1@95,100,100+

BTNSG Push Press + Snatch Balance Find Max

Front Squat 3RM


5 Second Hollow + Roll + V-up x40

Hyper Hold 3×1 minute


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