Cycle 3 – Week 13 – Session 2

Program intensity – 80%

A.) Power Clean – Front Squat x2 , Push Press x2 , Split Jerk x2 – 5 reps add weight each time

B.) Snatch – 3Pos dead lift + extension, Pull plus extension, full snatch – 15 minutes

Clean – 3 Pos dead lift + extension, Pull Plus extension, full clean – 15minutes

Front Squats – work up to 1 rep at 85-90% w / 3 second pause

C.) RDL’s – 5×5

Push Press (front rack) – 5×3

Hollow Rocks – 100

Mobility – 10 minutes

 

link of the day –  European U23 weightlifting championships in Tallin Estonia – http://www.allthingsgym.com/2013-european-junior-u23-weightlifting-championships/