W13D1

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Olympic Weightlifting

Warm-up

Warm-up (No Measure)

2 Push Press + 2 BTN Jerk + 2 Press BTN in Split
3 Sets

Weightlifting

Power Clean + FS + Clean & Jerk (1+1+1+1 x 5 Sets)

5 Second Pause in Split
NOT 5 SECONDS 3 SECONDS THIS TIME!!!!

Hang Snatch High Pull (4×4)

Flat Footed

Front Squat (75%x4x6)

Accessory

3 Sets : No Rest

KB Cross Chops (10 reps/side)

10 per side

https://www.youtube.com/watch?v=VvihIHYN6vI

KB Topside Halfmoons (10)

10 Reps
https://www.youtube.com/watch?v=KdoesZwrQ1I