25th July 2018
Olympic Weightlifting WOD, July 26, 2018
OLY CLUB
Warm-up
Hang Snatch (Weight)
15 Minute Open cap – Build to a heavy set :
1 x Snatch
Plus
2 x Hang Snatch
**Option : Power Snatch
REST 90 Seconds- 2 Minutes between efforts ( No more then 7 sets )
Front Squat (Weight)
E2.15 x 5 sets :
3 x Front squats
Set 1 @ 50 % of 1RM, build to 3RM
B) E2MOM x 3 Sets: For Quality , speed , skill transfer
5 x Muscle Snatch
Plus
5 x Snatch Drops
First set – empty bar, 2nd / 3rd set max load 30/20kg