CFI Weightlifting Dec 04-09 Dec

Monday

Full Snatch 2×3 @75% 3×2 @80%
Full Clean and Jerk 2×2+1 @75% 3×2+1 @80%

Tuesday

Front Squat 2×3 @80% 3×3 @85%
Clean Pull 2×3 @120% 3×3 @130%
Box Jumps 2×5

Wednesday

hang Snatch 3×3 @75% 2×2 @80%
Hang Clean and Jerk 2×2+1 @75% 3×2+1 @80%

Friday

Back Squat 2×4 @80% 3×3 @85%
Snatch Pull 2×4 @120% 2×3 @130%
Accessories Core + Ring Dips 4×5

Saturday

Complex Snatch 3×1+1+1 @75% 3×1+1+1 @80%
Complex Clean and Jerk 3×1+2+1 @75% 3×1+2+1 @80%
Box Jumps 3×4

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