WEIGHTLIFTING 210711 - SUNDAY

Warm Up

Stretch/ Mobility

5 minutes Bike/ Row easy pace

Then 3 Rounds

5 Hang Squat Cleans with Barbell

5 Push Press

5 Overhead Squat

5 snatch balance

A. Clean and Jerk

Using Blocks or Plates

2 Squat Clean and Push Jerks

5 sets @ 75% of Clean and Jerk

B. Snatch Balance and Overhead Squat

3 sets @ 75% of Snatch

2 Snatch Balance + 1 OHS

2 sets @ 85% of Snatch

1 Snatch Balance + 1 OHS

C. Pulls

Snatch Pulls (3x3)

Clean Pulls (3x3)

D. Core

Back extensions hold

3x5 (hold for 5 seconds)

GHD sit ups (3x10)