SATURDAY WEIGHTLIFTING

BLK LBL Fitness Club – WEIGHTLIFTING

Muscle Snatch + Tempo OHS (3 sec descent & ascent) + Sn Power Drops (2″ squat ,4″ squat ,6″ squat) + Snatch Drop

3 Sets of:

3 Muscle Snatch + 1 Tempo Overhead Squat + 3 Snatch Power Drops (2″ squat ,4″ squat ,6″ squat) + 1 Snatch Drop @ 5/10 RPE

** For the Snatch Power Lands, Each land counts as 1 repetition. So you will do a 2″ squat land and that will be your first rep. Then you will do a 4″ squat land and that will be your second rep. Then you will do a 6″ squat land and that will be your third repetition. You will then move onto your snatch land (which will be in a full squat) for one repetition**

Snatch Pull + Hang Snatch + Snatch (4-4-3-3-3)

2 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6/10 RPE

2 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE

1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7/10 RPE

1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7.5/10 RPE

1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 8/10 RPE

Snatch Pull

3 Snatch Pulls @ 90% 1 RM Snatch

3 Snatch Pulls @ 90% 1 RM Snatch

3 Snatch Pulls @ 90% 1 RM Snatch

3 Snatch Pulls @ 90% 1 RM Snatch

3 Snatch Pulls @ 90% 1 RM Snatch