Tuesday Week 7 Day 1

Weightlifting 

Olympic Lifting : 

A. Back Squat - 5x3 - add 5 pounds to last weeks working sets (reps are now three) 

B.  Snatch Balance 3-3-3-3

C. Snatch - 4x3 - @75-80%

D.  Snatch High-Pull 3x3@80%

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A. 1-Arm DB Row 4x12

B. Barbell "21's" x 3 sets

C. Heavy KB swings 4x15-20

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10 minute AMRAP

"Cindy"

Powerlifting

A. Back Squat 5x3 - aim to add 5 pounds to last weeks working sets

B. Bench Press 5x3 - aim to add 5 pounds to last weeks working sets

C. Deadlift 1x3 - aim to add 5-10 pounds to last week

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A. Ring Pull-Ups 4x6-8

B. Hang Power Clean - 10RM

C. Tabata Mash-Up (:20 on / :10 off) 

Sandbag Push Press
Heavy KB swing
T2B or hanging leg-raises