3 Day Split weightlifting Week 12 Day 3

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+%

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

Back Squat 2×6@70,75% 1×4@80% 1×3@85% 1×2@90%

Bench Press 3RM

Incline Row 5×5 HP

Bis and Tris 3×10

Sprint 40 meters x10 rest 45 seconds



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