W3D1

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 3 Sets)

3 Second Pause in Split

Hang Snatch High Pull (4×3)

Flat Footed

Front Squat (65%x4x3)

Accessory

3 Sets : No Rest

GHD Back Extension (3 Sets Max Reps)

GHD BACK EXTENSION (hold a plate in front of your chest)

3×8

https://www.youtube.com/watch?v=xMyFXMZ6Ch0
5 Sec pause at top

Standing Plate Twist (10)

10 Reps per side