Weightlifting March 13th, 15th, 17th

Monday: 

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

2. 5 second snatch hover drives @ 100% x 6 x 2 (mid shin to knee)

3. Back squat: 3 x 2 @ 90% or more

4. Every minute on the minute for 6 minutes:

45 degree hyper x 12 odds (heavier)

Glute ham sit ups x 12 evens ( little bit of weight)

Wednesday: 

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

2.  Jerk from rack: 8 x 1

3. Jumping squats x 3 x 8 (heavier)

4. Accumulate 2 minutes of weighted 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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