10th October 2018
Olympic Weightlifting WOD, October 11, 2018
OLY CLUB
Warm-up
Snatch (Weight)
Every 2.30 x 5 Sets :
Build to a heavy tripple
Rest
THEN
Every 2:30 x 3 sets :
3 Reps @ 85 % of heavy triple – no misses , this is the time to refine and make everything pretty 🙂
Pause Back Squat (Weight)
E3MOM x 3 Sets :
5 x Pause Back Squats @ 70-75 % of 1RM
2-2-1-2
Pause at best position – no relaxing at bottom in poor position
* Take a few sets to work up to top load / work sets
B ) Barbell tech – Power Snatch OR Snatch