Weightlifting November 7th, 9th, 11th

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. Front squat: 3 x 8 @ 70%

4. Weighted back extensions x 3 x 15

Saturday:

Every minute on the minute for 30 minutes:

Minute 1: Snatch x 1

Minute 2: Back squat x 2

Minute 3: Box jump x 3

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