Weightlifting March 6th, 8th, 10th

Monday: 

  1. Snatch: 3,3,2,2,2,1 (every 3 minutes)

2. 5 second snatch hover holds @ 100% x 6 x 3

3. Back squat: 2 x 3 @ 85% or more

4. Every minute on the minute for 6 minutes:

45 degree hyper x 12 odds

Glute ham sit ups x 12 evens

Wednesday: 

  1. Clean: 3,3,2,2,2,1 (every 3 minutes)

2.  Power clean + jerk + jerk x 3 sets

3. Jumping squats x 3 x 10

4. Accumulate 3 minutes of ab plank

Friday:

Every minute for 6 minutes: Power snatch x 1

Rest 1 minute

Every minute for 6 minutes: Snatch x 1

Rest 1 minute

Every minute for 6 minutes: Power clean and jerk x 1

Rest 1 minute

Every minute for 6 minutes: Clean and jerk x 1

*The goal is to add weight on every set if possible.

*Start and end heavier than last week.

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