Weightlifting

Muscle Snatch: 3,3,2,2,1,1 In between sets, perform DB Z Press x 10 reps for three sets. Jump and Shrug from the floor + Power Snatch (2+2) x 3 sets. We’re working on the lift off the floor into an aggressive jump for the first two reps, and then finishing the set off with power snatches.. […]

Snatch: Work up to a heavy single for the day. Clean and jerk: Work up to a heavy single for the day. Front Squat: Work up to a heavy single for the day

Zotts Press: 3×5 Snatch Balance: 2×3, 2×2, 3×1 Push Jerk + Behind the neck Jerk+ Jerk (1+1+1) x 3 Push Jerk + Jerk: (1+1) x 3. 3 sets: Sumo Deadlift with no shoes x 10 Strict Toes to Bar x 10 Push Ups x 10

Snatch Push Press: 3×5. In between sets, perform 10 DB Bench Press. Snatch Pull + Snatch From Mid Knee + Hang Snatch (1+1+1) x 5 working sets. Box squats: 3×5,10, 8 In between box squat perform Barbell Single Leg Deadlifts x 5 each leg. Russian Twists x 100 total. split up how you want

Push Press: 3×3. In between sets, perform 10 DB Z press. Power Clean + Dip + Jerk + Behind the neck Jerk: (1+1+1+1) x 5 working sets. Clean Deadlift: 3×3. In between sets, perform 10 goblet squats. Ab mat Sit ups x 100 total. Split up as needed