Warm up:
Broomstick overhead squat work
Hip flexor stretches
Bar only snatches and cleans
Workout:
8x2 Snatch w/36kg
8x1 Clean & Jerk w/ 50kg
5x5 Front Squat w/ 60kg
1x7 Side Press w/ 12kg
For more info on this olympic lifting workout, please look into Dan John's Book 'From the Ground Up'
Also for some informative reading on the old school weightlifting days, read into Bob Hoffman's books here.
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