Week 3 Fortius 2017-02-28

TUESDAY
————-
Am weight
184.0

Snatch
77x1x5

Clean take off + pull
90x2x4

Bs
110x3x4

Ghd hip extension
20x8x3

—————
MONDAY
Am weight
184.4

PW CL + Hang PW CL + Power Jerk
85×1×5

Snatch Pull + hang Snatch High Pull
82×2×4

Hanging Leg Raises
8 reps × 3

Hollow Hold
1 min × 2

————–
SUNDAY
Snatch
64, 68, 73, 68, 73, 77X, 77

C&J
77, 83, 88, 83, 88, 94

Fs
100,110×2
100x2x3
————-
Am weight Thursday
186.6

Thursday
Tall Clean (4×3, 5-sec @ bottom)
40, 50, 60, 65

Hang Power Clean
72×3×4

Pause Snatch DL
82×3×3

Back Squat
90×8×4

Front Rack Carry
110×50 ft×4

Friday

Ps SN + ohs + snatch balance
50, 55, 60

Pc + 3 fs
77

Sunday
SN
73,

Fs (pause on 1st)
90, 100, 105×3
95x3x2

Ghr
8 reps x3

Side leg lifts
10×3

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