Weightlifting February 6th, 8th,10th

Monday: 

  1. Power Snatch + Snatch : x 4 cycles – start @ heaviest set from last week and build

2. Hover snatch x 1 x 8 start @ 80% of power snatch and build

3. Every minute on the minute for 5 minutes: Kb swings x 20 @ heavier than last week

Wednesday: 

  1. Power clean + clean & jerk x 4 cycles: start @ heaviest set from last week and build

2. Hang power + 3 push press x 6 @ heavier than last week.

3. Front squat x 3 x 5 @ 80%

4. Good mornings x 3 x 12

Friday:

Every minute on the minute for 16 minutes:

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

Minute 2: Front squat x 2 for the first 4 minutes, increase weight then x 1 for the last 4 minutes

Rest 4 minutes:

Every minute on the minute for 16 minutes:

Minute 1: Power clean & jerk singles for the first 4 cycles, increase weight then Clean and jerk singles on the last 4

Back squat x 2 for the first 4 minutes, increase weight then x 1 for the last 4 minutes

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