Weightlifting July 24th, 26th, 28th

Monday:

1. Snatch: 3, 2, 1, 3, 2, 1

2. Below the knee Panda pulls x 6 x 3

3. Back squat: Singles every 2 minutes for 16 minutes (build)

Wednesday:

1. Clean and jerk: 3, 2, 1, 3, 2, 1

2. Hover Clean pulls x 6 x 3

3. Front Squat: Singles every 2 minutes for 16 minutes (build)

Friday:

Every minute on the minute for 15 minutes:

Minute 1: Hang power snatch x 5

Minute 2: Front squat x 3

Minute 3: Handstand pushup x 5

Rest 5 minutes

Every minute on the minute for 15 minutes:

Minute 1: Hang cluster x 3

Minute 2: Back squat x 3

Minute 3: Glute ham sit up x 10