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11 & 13/12/23 Weightlifting

Monday

Snatch (Squat)

1x3 40,50,60

1x2 65,70,80

5x1 90


Squat Clean & Push Jerk

1x3 clean + 2x Split jerk 40,50,60

1x2 clean + 1 Split jerk 70,80

3x1 clean + 1 Split jerk 90


Backsquat (3sec pause @bottom)

1x4 40,50,60

1x3 65,70,80

5x1 90


Wednesday

Push press

1x10rm


Snatch Balance

2x1 SB + 4 OHS 40,50

2x 1 SB + 3 OHS 55,60


Accessories

4x6 Barbell Hip Thrust

4x6 Box Jump

4x6 Pendlay Row

*Moderat weight

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