Weightlifting

Push Press: 5,4,3,2,1 Push Jerk: 4×2 Clean Deadlift + Power Clean From Below The Knee + Dip + Jerk: (1+1+1+1) x 5 Clean Pulls with Pause At Mid Knee (pause for 2 seconds): 3×3 Clean Pulls without Pause: 2×3 3 sets: Goblet Hold Step Ups x 10 each leg Perform 10 strict toes to bar […]

Zotts Press: 3×5 Pause Snatch Balance + Snatch Balance + OHS: 5x (1+1+1) Behind the neck Jerk + Jerk (1+1) x 3 Behind the neck Jerk: 4×1. Build to heavy for the day. Sumo Deadlift with no shoes: 3×10 Strict Toes to Bar x 25 total

Snatch deadlift to mid knee + snatch (2+1)x 5 sets Clean deadlift to mid knee + clean + jerk : (1+1+1)x 3 Box squats: 5×3,2×8 In between box squat sets do deadbug holds for 30 seconds and KB Side Bends x 20 each side

Push Press: 4×3 Power Clean + Dip + Pause Split Jerk (pause in split for 3 seconds): (3+3+3) x 2, (2+1+2) x 3, (1+1+1) x 3 Clean Pulls with Pause 1 inch off floor (pause for 2 seconds): 3×3 Clean Pull: 2×3

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 in five sets