Weightlifting January 16th, 18th, 20th

Monday: 

1. Snatch Singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @ 90+

2. High hang snatch: 70% x 6 x 2 every 90 seconds

3. Snatch grip Deficit deadlift: 5,5,5 @ 120%

4. 45 degree Row: 3 x 12

Wednesday: 

1. Clean and jerk singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @ 90+

2. Pullunder + Front squat x 2 + Push press x 2 x 6 cycles @ 70%

3. Super cat x 3 x 12 (heavier)

4. Glute ham band presses: 3 x 12

Friday:

Every minute on the minute for 30 minutes:

Minute 1: Power Clean + 2 jerks

Minute 2: Clean + Front squat

Minute 3: Seated box jump x 3 (higher)

*First 4 sets @ same as last week, 3 @ Heavier, last 3 @ heavier.