Sunday 12.23.18 - Olympic Lifting

A. Snatch Pull + Power Snatch + Hang Squat Snatch + Overhead Squat 5 x 1

Within 15 minutes:
Snatch Pull + Power Snatch + Hang Squat Snatch + Overhead Squat
– 5 sets of
Rest as needed

Find the heaviest Following Complex in 5 work sets or less….

B. Snatch 10 x 1

Every 30 seconds, for 5 minutes (10 sets):
1 Snatch @ 80+%

Percentages based off of segment “A”

C. Jerk 5 x 1

Within 15 minutes:
Jerk
– 5 sets of 1 rep
Rest as needed

Find 1RM Jerk in 15 minutes or less, record heaviest 5

D. For Time: Clean and Jerks

For Time:
– 20 Clean and Jerks @ 80%
Time Cap: 20 minutes

Percentage is based off of 1RM Jerk…

E. Alternating Sets: GHD Palloff Press, Death March

3 sets, for quality, of:
E1. 10-15 GHD Palloff PressesE2. Death March 10 meters View on WodUp

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