Sunday 07.22.18 - Olympic Lifting

A. Snatch 3-3-3-2-2-2-1-1-1

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

Weight increases EVERY SET!!!

B. Power Clean + Push Jerk + Hang Squat Clean + Front Squat + Split Jerk 1 Set

Within 20 minutes:
Power Clean + Push Jerk + Hang Squat Clean + Front Squat + Split Jerk

Long-ish Complex… Strong/Stable positions make the difference

C. Romanian Deadlift 3 x 8-10

Romanian Deadlift
– 3 sets of 8-10 reps
Rest as needed

D. GHD Sit-Up 100 Reps

100 GHD Sit-Ups

Break em’ up however you wish…. just complete 100! If you are not familiar with high volume GHD Work, then you may want to scale to 50 Reps or Ab Mat Sit-Ups View on WodUp

Compare to other Sundays