Weightlifting August 15th, 17th, 20th

Monday:

1. Snatch Doubles: @ 2 kg under last weeks top complex x 4 sets

2. Heaving snatch balance doubles + 5 second pause each rep x 4 sets

3. Pause overhead squat x 3 x 3 @ 80%

4. Ab twist x 3 x 30

Wednesday: 

1. Clean Doubles: @ 2 kg under last weeks top complex x 4 sets

2. 75% Clean + Font squat x 3 @ additional 15% + 3 jerks -15% (weight on for squats, off for jerks) x 5 efforts

3. Weighted back extensions x 3 x 15

Saturday:

Every minute on the minute for 30 minutes:

Minute 1: Power snatch + snatch x 1

Minute 2: Weighted vertical jumps x 5

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