5 Day Split Weightlifting Week 4 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 with Belt
3) Snatch w/ Pause at knee: EMOM 10×1 Start @60% builds each set to a max
4) Jerk from Blocks w/ 3Sec Pause: work up to a 3RM
5A) Strict Pull-ups: 3xME
5B) Bench Press: 3×10-15
6) GHD Raise: 5×10


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