Olympic Lifting Program for the Week!

Wednesday

Oly Program
A) Cleans
Build to a heavy single for the day

B) Split jerk
Build to a heavy single for the day

C) Bent over rows
3 x 5 @ RPE9

SQUAT PROGRAM
A) Front squat
Build to a heavy single for the day

B) Split jerk
Build to a heavy single for the day

C) Bent over rows
3 x 5@RPE 9

Sunday

Oly Program
A) Snatch
Build to a heavy single for the day.

B) Back squats
2 x 2@80-85%
2 x 1@85+

C) Pull ups or Dips (weighted)
4 x 5

SQUAT PROGRAM
A) Back squat
Build to a heavy single for the day

B) Snatch
2 x 2@80%
2 x 1@80%+

C) Pull ups or Dips(weighted)
4 x 5

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