WEIGHTLIFTING PROGRAM: A DIFFERENT LOOK IN CHOOSING WEIGHTS TO BE USED. X MEANS YOU CHOOSE A GOOD %% WITH NO MISSES AND USING PERFECT FORM.
1. snatch+ohs: work up to X%x1+3, X%x1+3, X%x1+2, X%x1+1×3
2. snatch TEMPO pullS: X%x3, X%x3, X%x3 (hit each position with no pause but take 10 seconds to lift the bar to the high hang and 10 SECONDS returning the bar to 1″ above floor.
3. sn pp: 5, 4, 3, 3, 2 going as heavy as you can
4. kb swings or db swings: 3 x 15
5. chins: 25 total