July 4th , 6th and 9th

Monday:

  1. Snatch: 2,2,2 @ 85%

2. Snatch: 1,1,1 @ 90%

3. Snatch grip deficit deadlift: 4,4,4,4,4 @ 110%

4. GHR / GHSU : 3 x 15 each

Wednesday:

  1. Power clean + 3 Jerks x 3 sets @ 90% of power clean max

2. Clean & Jerk: 1,1,1 @ 85%

3. Clean Pull under: 6 x 2 @ 72% (every 2 min)

4. Heavy Swings x 3 x 25

Saturday:

Every 2 minutes:

Start @ 80% of power snatch – go up when when you can

Power snatch + Hang snatch + Hang snatch x 6 cycles

Rest 2 minutes

Start at the weight you ended at on snatches

Power clean + Hang clean + Jerk x 6 cycles

 

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2 thoughts on “July 4th , 6th and 9th

  1. Is it to late to join weightlifting club on Monday? I’m looking to join in and was hoping it wasn’t too late!?

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