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WEIGHTLIFTING - Mi 18.08.21

1. Clean Jerk

Work up to a heavy complex of:

1 Power Clean + 3 Front Squats + 1 Split Jerk


2. Snatch Conditioning


A. 3x 30sec AMRAP of:

Hang Power Snatch at 65% of 1RM Snatch,

Rest 35sec between rounds


rest 3mins


B. 3x 30sec AMRAP of:

OHS, same weight as “A”,

Rest 35sec between rounds


Rest 3mins


C. 3x 30sec AMRAP of:

Hang Power Snatch at 75% of 1RM Snatch,

Rest 35 between rounds


Rest 3mins


D. 3x 30sec AMRAP of:

OHS, same weight as “C”,

Rest 35sec between rounds


ACCESSORY from GYMPLAN


4x10 Hanging weighted leg raise, pick weight

4x10 Weighted oblique crunch, pick weight (each side)

4x10 Double dumbbell kickbacks, pick weight

4x1min Plank Hold


*Rest 1-2 minutes between sets


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