3.3 - East Coast Gold Weightlifting Team
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3.3

3.3

Prep

Block/Hang Snatch (at Knee)

Warm Ups then 3 sets of 2 at 80-90%

SGD

Barbell warm ups then 3 sets of three at 70, 80 and 90% of week one’s best.  On set 3 go for max reps.

AUX

Single Leg RDL’s + Lateral Jumps + Reverse planks

For 10 Minutes rotate through the above movements, reps and times.

5 Contralateral RDLS (load right arm)

Max Jumps in :20 (count reps)

5 Contralateral RDLS (load left arm)

1:00 Plank

Get Right

Work this Cat Cow Plus pattern for 2 minutes working the following breathing sequence.