Wednesday Barbell Training 6:30pm Class
3 x 10 strict Press starting at 50% of 1RM
Snatch Drill
3 x 5 lift offs
2 x 5 High pulls
2 x 5 Muscle snatches
2 x 5 Power snatches
Power Snatches Building
3-3-3-2-2-1-1-1
3x3 snatch grip deadlifts
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See All-Sec1 Squat clean + jerk or push press rest :60 sec in between each. 4 reps for building muscle or 8 for lean muscle mass at a RPE of 8 x 3 sets then Add weight 2 reps or 4 RPE of 9 x3 sets -Sec2 Fro
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Friday Mix Timer 9.3 full body burner 35:15 3 sets :20 to get to your next station 9 movements 2 Laps Circling the room -Mixture of upper body lower body cardio and core movements Rowers dips on small
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Thursday Snatches Drills 3x Through 1 High Hang Muscle Snatch 1 High Hang Power 1 High Hang Squat Snatch 1 Hang Muscle Snatch 1 Hang Power 1 Hang Squat snatch 1 Muscle Snatch 1 Power Snatch 1 Squat Sn
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