donovan ford 202

08/01/16 Barbell

Warm Up

5 reps of: Overhead Squat, Drop Snatch, Snatch Receive, Snatch from Hip, Snatch from Knee, Snatch

Main Session

Snatch – 2 reps x 5 sets

C&J Warm Up – 5 reps of: Front Squat, Press in Split, Clean Receive, Clean from Hip, Jerk Balance, Clean from Knee, Pause Jerk, Clean & Jerk

Clean & Jerk – 1 rep x 5 sets

Pause Front Squat + Front Squat – Build to a 1RM, then -10kg/1 rep x 4 sets

Hyperextensions – 10 reps x 3 sets

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