December 18, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 20 minutes (10 sets):
Low Hang Power Snatch

*Sets 1-2 = 2 reps @ 65%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 2 reps @ 75%
*Set 7 = 1 rep @ 80%
*Set 8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%

(Bar should be below the knee for the Low Hang Position)

B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk with a 2 second pause in catch x 1 rep

*Sets 1-3 = @ 80% of 1-RM Power Clean & Jerk
*Sets 4-6 = @ 85% of 1-RM Power Clean & Jerk
*Sets 7-8 = @ 90% of 1-RM Power Clean & Jerk

C.
In 20 minutes, build to a 5-RM Snatch Grip Deadlift

D.
Every 3 minutes, for 9 minutes (3 sets):
Glute Ham Raise x 10 reps

E.
Every 2 minutes, for 8 minutes (4 sets):
Prone Barbell Row x 8 reps