WL 3/27 - ASAP Fitness
Phone: 209 813 4579

WL 3/27

26
Mar

WL 3/27

ASAP Dixon, ASAP Lodi, ASAP Sacramento, ASAP Stockton – Weightlifting

WL: Hang Snatch (2×1)

2×1 @ 65%

2×1 @ 70%

2×1 @ 75%
If you have blocks use them

Set up so the bar is at mid knee.

If going from the hang, lower to mid knee

WL: Snatch Complex (4×1)

1 Snatch Pull to Hip

2 Hit and Catch + OH Squat

3 OH Squats

4-5 sets
Use this as a warm up. Work on positions and stay focused. Build consistency

WL: Hang Clean (2×1)

2×1 @ 65%

2×1 @ 70%

2×1 @ 75%
If you have blocks use them

Set up so bar is at mid knee.

If going from hang, lower to mid knee

WL: Back Rack Step Ups (5×5)

5×5 ea leg

increasing weight
One leg standing on small box. Keep foot planted on box and step up opening the hips.

WL: Metcon (No Measure)

10 Push Ups

10 Arnold Presses

20 Sit Ups

3 rounds

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