Sunday 06.24.18 - Olympic Lifting

A. Snatch Balance 5 x 2

Every 2:30, for 12:30 (5 sets):
2 Snatch Balances

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

Snatch
– Set 1 – 3 reps @ 65%
– Set 2 – 2 reps @ 75%
– Set 3 – 1 rep @ 85%
– Set 4 – 3 reps @ 70%
– Set 5 – 2 reps @ 80%
– Set 6 – 1 rep @ 90%
– Set 7 – 3 reps @ 75+%
– Set 8 – 2 reps @ 85+%
– Set 9 – 1 rep @ 90+%
Rest as needed

These sets are known as “Wave sets” which create a bit of a different stimulus than the traditional building or stagnant sets

C. Power Clean 7 x 3

Every 3 minutes, for 21 minutes (7 sets):
3 Power Cleans

For these we want a 2-3 second pause in the catch position of the Power Clean

D. Barbell Behind the Neck Split Jerk 5 x 3

Barbell Behind the Neck Split Jerk
– 5 sets of 3 reps
Rest as needed

Pause in the Split Position… the focus here is footwork and positioning so these sets should be relatively light View on WodUp

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