Weightlifting March 20th, 22nd, 24th

Monday: 

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

2. 5 second snatch hover drives @ 105 – 110% x 6  (mid shin to knee)

3. Back squat: 5 x 1 @ 90 % or more

4. Accumulate 3 minutes of weighted butt plank

 

Wednesday: 

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

2.  Jerk from rack: 6 x 1

3. Jumping squats x 4 x 6 (heavier)

4. Accumulate 3 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.