Weightlifting: May 1st, 3rd, 5th

Monday:

1. Hang snatch doubles + overhead squat x 5 sets (build)

2. Drop snatch + Heaving snatch balance x 5 sets (build)

3. Back Squat: 3 x 4 @ 85%

4. Cable crunches 3 x 15

Wednesday: 

1. Clean pull under doubles + 5 sec pause front squat doubles x 5 sets (build)

2. Jerk doubles x 5 sets (build)

3. Front squat x 3 x 4 @ 85%

4. Reverse hyper x 3 x 15

Friday:

Every minute on the minute for 30 minutes:

Minute 1: Overhead squat x 2 (heavier than last week)

Minute 2: Power snatch + Hang snatch (heavier than last week)