Sunday 01.14.18 - Olympic Lifting

A. Muscle Snatch 3 x 3

Muscle Snatch
– 3 sets of 3 reps
Rest as needed

B. Power Snatch 3-3-2-1-1

Power Snatch
– Set 1 – 3 reps
– Set 2 – 3 reps
– Set 3 – 2 reps
– Set 4 – 1 rep
– Set 5 – 1 rep
Rest as needed

C. Overhead Squat 5 x 2

Overhead Squat
– 5 sets of 2 reps
Rest as needed

D. Snatch Pull 3 x 3

Snatch Pull
– 3 sets of 3 reps
Rest as needed

E. Power Jerk + Split Jerk 2-2-1-1-1

Power Jerk + Split Jerk
– Set 1 – 2 complexes
– Set 2 – 2 complexes
– Set 3 –
– Set 4 –
– Set 5 –
Rest as needed

F. Broad Jump (for distance) 3 Sets

Broad Jump (for distance)
– 3 sets of
Rest as needed
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