Weightlifting January 23rd, 25th, 27th

Monday: 

  1. Power Snatch + Snatch: 3 @ 85% , 3 @ 90% of Power

2. High hang power snatch + high hang snatch x 6 cycles @ 85% of hang power

 

3. Every minute on the minute for 5 minutes: Kb swings x 20

Wednesday: 

  1. Power clean + clean & jerk: 3 @ 80% , 3 @ 85% of power

2. Hang power + 3 push press x 6

3. Front squat x 3 x 8 @ 70%+

4. Banded good morning x 4 x 15

Friday:

Every minute on the minute for 16 minutes:

Minute 1: Power snatch x 2 for the first 4 cycles, increase weight then singles for the last 4

Minute 2: Front squat x 2

 

Rest 4 minutes:

Every minute on the minute for 16 minutes:

Minute 1: Power clean & jerk x 1

Back squat x 2

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