Test or find your 1 RM
Squat, Press, and DL!
Weightlifing Program:
Week 2 Day 2
A: Double Hang Full Snatch
B: Power clean + full clean + push press
C: Clean pulls 5x4 at 90%, 95%,100%,105< and 110% of 1 RM clean and jerk
D: Front Squats 5X4 at 80%
E: GHD sit ups 3X20
6 rounds of : 30 seconds on 30 seconds off -
7 thrusters 115/85
AMRAP Bar Hop Burpees
Rest 3 minutes
Then 4 rounds of: 60 seconds on 60 seconds off
7 thrusters 115/85 7 Bar hop burpees
AMRAP C2Bs
Rest 3 mins
2 rounds for time of
7 thrusters 115/85 7 Bar hop burpees 14 C2Bs