27th June 2018
Olympic Weightlifting WOD, June 28, 2018
OLY CLUB – SNATCH
Warm-up
Snatch (Weight)
15 Minute Open cap
Build to a heavy double of :
Power Snatch
OR
Snatch
*Choose 1 or the other
REST 90 Seconds- 2 Minutes between efforts
Power Snatch (Weight)
Front Squat (Weight)
Every 3.00 x 5 Sets :
Set 1 : 5 Reps @ 55 %
Set 1 : 3 Reps @ 65 %
Set 2 : 3/4/5 Reps @ 75 %
2-X-1-2
B) E2MOM x 3 Sets: Speed Focus
5 x Snatch Grip Split Jerks
*To best position, not to max… prep for complex , open up the shoulders