Weightlifting July 3rd, 5th, 7th

Monday:

1. Snatch: up to 90% x 5 singles

2. Every 2 minutes x 6 sets: Power snatch + Hang power snatch + Overhead squat x 2

3. Back squat: 3 x 4 @ 85%

Wednesday:

1. Clean and jerk: up to 90% x 5 singles

2. Every 3 minutes x 6 sets: Hang power clean + Power clean + Front squat x 2 + Jerk x 2

3. Front Squat: 3 x 4 @ 85%

Friday:

Every minute on the minute for 30 minutes:

Minute 1: Deadlift x 2 reps

Minute 2: Seated box jump x 3 reps

Minute 3: Push press + jerk + jerk

*Go heavier than last week on both barbell movements

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