Weightlifting August 8th, 10th, 13th

Monday:

1. Power Snatch + Snatch: up to max for the day (at least 2 kg better than last week) – Then 85% of complex x 3 back off efforts

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

3. Pause overhead squat x 4 x 4 @ 75%

4. Ab twist x 3 x 30

Wednesday: 

1. Power clean + Clean: up to max for the day (at least 2 kg better than last week) – Then 85% of complex x 3 back off efforts

2. Hang clean + 3 Jerks x 5 @ 2 kg better than last week

3. 75% Clean + Font squat x 3 @ additional 15% x 3 efforts

4. Weighted overhead back extensions x 3 x 15

Saturday:

Every minute on the minute for 30 minutes:

Minute 1: Power clean and jerk x 1

Minute 2: Seated box jump x 3

Minute 3: Banded back squat x 2 ( heavier than last week )