Weightlifting November 14th, 16th , 18th

Monday:

1. Snatch Doubles: @ 5% 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: @ 5% under last weeks top complex x 4 sets

2. Clean + Font squat x 3 + Jerk x 3 @ 70% x 3 sets

3. Weighted back extensions x 3 x 15

Friday:

Every minute on the minute for 30 minutes:

Minute 1: Snatch x 2 ( as close as possible to last weeks numbers )

Minute 2: Back squat x 2

Minute 3: Box jump x 4