Week of 6/2 weightlifting program week 1

Monday

Muscle snatch 5x5 moderate

Bench Press 4x10

Kettlebell swings 4x20

Sprints 5x25 yds

Tuesday

Back squat jumps with barbell 5x10

Leg extensions 3x15

Leg curls 3x15

Sit-up 5x20

Wednesday 

Thruster 5x15 moderate

Arnold Press 4x12

Chin-up 5x AMRAP

BOX JUMPS 5x5

Thursday

Rest

Friday

Muscle clean 5x5 moderate

Bent over row 5x12

Man makers 5x5

Jog 1 mile 

Saturday

Front squat with 5 second pause at bottom 5x3 50%

Step ups 5x10 each leg

RDL 4x10

Planks 5x60 seconds

Sunday 

Rest