Olympic Weightlifting WOD, August 16, 2018

15th August 2018

OLY CLUB

Warm-up

A) DIFABIO Flow + Barbell tech

A) SPECIFIC WARM UP

5 x Muscle cleans + 5 x Strict Press – Empty Bar

*Work for speed

3 Position Power Clean and Split Jerk (Weight)

Every 3 Minutes x 7 Sets

1 x Hang Power Clean above knee
Plus
1 x Hang Power Clean Below Knee
Plus
1 x Clean Floor
Plus
1 x Split Jerk

*7 Sets ONLY
*Sets 1-5 build, 6 and 7 the same
* Top load should feel heavy, but, sub maximal and repeatable

Back Squat (Weight)

E3MOM x Sets :

6 x Back Squats @ 65-70 % 1 RM

Tempo 3-X-1-2

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