Week 3

Day 1

Snatch - 1-1-1-1-1
Snatch Pull - 1RM ; 3x3@80% of 1RM
Front Squat - 5x1
Good Mornings - 3x10
Pendlay Row - 5x10
One Arm Dumbbell Row - 3x10

Day 2

Jerk - 1-1-1-1-1
Push Press - 1RM ; 3x3@80% of 1RM
Overhead Squat - 5x1 ; 3x3@80% of 1RM
Push-Ups - 5xmax
Barbell Curls - 3x10
Planks 5 sets of 60s


Day 3

Clean and Jerk 1-1-1-1-1
Clean Pull - 1RM ; 3x3@80% of 1RM
Back Squat - 5x1
Leg Raises - 5x10
Dips - 3x10
Push-ups - 5xmax