WEIGHTLIFTING WEDNESDAY
Warm-Up
Straight Through
40 Alternating Dumbbell Snatch
40 Calorie Row
40 Goblet Squat (use DB)
Strength
A. Back Squat 4×6 @75%+
5-10lbs Heavier than last week
B. Squat Snatch
Warm Up:
4×2 @ 60-70%
With pause at knee. Drop and reset
-Then-
7×1 @ 82.5-92.5%
Sidework/Lite:
3 Rounds
Run 400m or Row 500m
30 Kettlebell Swings 53/35lbs
20 Single Arm Kettlebell Thrusters 53/35lbs
(10/side)
LITE = Lighter Kettlebell Swings/Thrusters