5 Day Split Weightlifting Week 3 Day 1

1) 2 Snatch Grip Push Press + OH Squat with 3 sec pause in bottom: 2+1@60%, 2+1@65%, 2+1@70%, 2+1@75%, 2+1@80%
2) Front Squat w/ 1 sec Pause: Find 1RM then, 2×3@80% of your 1RM *NO BELTS
3) Snatch w/ Pause 2 off floor: 8×1 Start @60% builds each set, no misses!
4) Push Press w/ 3 sec Pause in lock out : work up to a 5RM then 3x5@80%
5A) Strict Pull-ups: 3xME
5B) Close Grip Bench Press: 3×10-15
6) GHD Raise: 5×10
       

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