August 17, 2019 – 5 Day Weightlifting Program

A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch with a 2 second pause at knee x 1 rep @ 85%

B.
Every 90 seconds, for 9 minutes (6 sets):
2 Power Cleans + 1 Power Jerk x 1 rep @ 85%

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps

*Sets 1-3 = @ 75-78%
*Sets 4-6 = @ 80-83%

D.
Four sets of:
Pull-Ups x 8 reps
Rest 2 minutes

E.
Four sets of:
Romanian Deadlift x 6 reps
Rest 2 minutes

(Goal weight should be 80-85% of 1-RM Clean)