Weightlifting: November 21st, 23rd, 25th

Monday:

1. Snatch: 3,3,3,3

2. Hang power snatch: 6,6,6

3. Pause overhead squat 3,3,3,3 @ 82%

4. Weighted sit ups: 2 x 25

Wednesday: 

1. Clean: 3,3,3,3

2. Hang power clean: 3,3,3,3

3. Jerk: 3,3,3,3

4. Weighted back extensions x 3 x 10 Pretty heavy

Friday:

Every minute on the minute for 30 minutes:

Minute 1: Snatch x 3 ( about 5% under last week )

Minute 2: Back squat x 1

Minute 3: Box jump x 3