Weightlifting August 1st, 3rd and 6th

Monday:

1. Power Snatch + Snatch: up to max for the day – Then 85% of complex x 3 back off efforts

2. Drop snatch + Heaving snatch balance x 5 @ 65% of complex max for the day

3. Pause overhead squat x 5 x 3 @ 75%

4. Leg raises x 4 x 10

Wednesday: 

1. Power clean + Clean: up to max for the day – Then 85% of complex x 3 back off efforts

2. Hang clean + 3 Jerks x 5 @ 75% of hang clean

3. 75% Clean + Font squat x 3 @ additional 10% x 3 efforts

4. Weighted back extensions x 3 x 15

Saturday:

Every minute on the minute for 30 minutes:

Minute 1: Snatch x 1

Minute 2: Seated box jump x 3

Minute 3: Banded back squat x 3