Week of 11/17 weightlifting program week 12
Monday
Snatch 2x2 85%
Clean and jerk 2x2+1 85%
Clean pull 3x2 85%
Drop snatch 3x3 moderate
Hyperextension 3x10 with weight
Tuesday
Back squat 85% 2x2
Back squat dips 3x2110-130%
RDL 3x3 moderate
Box jumps 3x3
Wednesday
Power snatch 3x1 90%
Power clean and jerk 2x1 90%
Snatch pull 3x2 90%
Hyper extension 3x10
Sit-ups 3x20-30
Thursday
Rest
Friday
Snatch max
Clean and jerk max
Saturday
Thruster 3x3 moderate
Front squat 3x1-2 90%
Front squat dips 3x5 110-130%
Snatch rdl