Sunday 09.23.18 - Olympic Lifting

Barbell Warm-Up Sequence (Snatch)

With an Empty bar, Perform 5 reps each of the following:
Snatch Pull
Hang Snatch High-Pull
High Hang Muscle Snatch
Snatch Grip Push Press
OHS
Snatch Balance

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

Every 3 minutes, for 27 minutes (9 sets):
Snatches
– Set 1 – 3 reps
– Set 2 – 2 reps
– Set 3 – 1 rep
– Set 4 – 3 reps
– Set 5 – 2 reps
– Set 6 – 1 rep
– Set 7 – 3 reps
– Set 8 – 2 reps
– Set 9 – 1 rep

These are waves sets – Every Set of the same rep count will be heavier than the previous.

B. Power Clean 3-3-2-2-1-1-1

Power Clean
– Set 1 – 3 reps
– Set 2 – 3 reps
– Set 3 – 2 reps
– Set 4 – 2 reps
– Set 5 – 1 rep
– Set 6 – 1 rep
– Set 7 – 1 rep
Rest as needed

C. Split Jerk + Barbell Behind the Neck Split Jerk 5 x 1

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

D. Strict Toes to Bar 30 Reps

30 Strict Toes to Bars (30X0 tempo)
View on WodUp

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