AM – Mobility

• Follow a structured mobility program – 30 to 45 minutes

PM – Weightlifting Workout

Increase weight from previous week

• Power Snatch – 1/75% 3×2/75%-10 kg | Work to 75% of your 1RM Snatch for a single, then decrease weight for Drop Sets 3×2.
• Halt Clean – 4×2/75% | Work at 75% of your 1RM Clean & Jerk. Complete a 3 second pause at the knee on each rep.
• Front Squat – 3/80% 3×2/80%-10 kg | Work to 80% of your 1RM Front Squat for a set of 3, then decrease weight for Drop Sets 3×2.
• Bent Over Row+HSPU – 3×10+10 | Complete as a superset.
• GHR+Back Extension – 3×10+10 | Complete as a superset.