Weightlifting April 17th, 19th, 21st

Monday: 

1. Snatch: Doubles every 3 minutes for 15 minutes

2. Below knee pause power snatch x 6 x 2 (every 2 minutes)

3. Back squat: 5 x 3

4. Reverse hyper x 3 x 12

 

Wednesday: 

1. Clean + clean + jerk:  every 3 minutes for 15 minutes

2.  Hang power clean + front squat x 2 reps x 6 sets ( every 3 minutes)

3. Strict press x 3 + Push press x 3 + jerk x 3 x 3 sets (every 3 minutes)

4. Weighted sit ups x 3 x 15

 

Friday:

Every 2 minutes for 32 Minutes

First 16 minutes: Power snatch + Hang snatch + over head squat x 3

Second 16 minutes: Power clean + Front squat x 3 + Jerk x 3

*Last week, No punking out!