11th July 2018
Olympic Weightlifting WOD, July 12, 2018
OLY CLUB
Warm-up
Flow + Snatch Balance / Power Snatch tech
Overhead Squat (Weight)
E2MOM x 4 Sets:
If Squat Snatching :
5 x Pause Overhead squats
2-2-1-2
If Power Snatching
5 x SG Push Press – 2 Count Pause at lockout
NO MISSES
Snatch (Weight)
5 Minute Open cap – wave format
Build to a heavy single of
Snatch
OR
Power Snatch
3-2-1-3-2-1-3-2-1
( 9 Sets absolute max )
*Choose 1 or the other
REST 90 Seconds- 2 Minutes between efforts
Power Snatch (Weight)
Snatch Grip Deadlift (Weight)
Every 3.00 x 3 Sets :
5 x Segmented snatch grip deadlifts
Deadlift up
Pause above knee, below knee, inch off floor on way down
