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24th October 2018

Olympic Weightlifting WOD, October 25, 2018

OLY CLUB

Warm-up
A) Difabio Snatch Prep
B) BB Techas : Snatch Balance / Power Snatch / Snatch
Snatch Balance (Weight)
E2:00 x 4 Sets

5 x Pause / Heaving Snatch Balance

*Pause in best receiving position
*Pick 1 x Load – lift over all 4 sets
*Work speed and positioning

Hang Snatch (Weight)
15 Minute open cap

1 x Snatch Pull
+
1 x Snatch
+
2 x Hang Snatch

OPTION : Power Snatch

*7 – 8 sets maximum
*Build to max for complex

Pause Back Squat (Weight)
E3.00 x 4 sets

3 x Pause Back Squats @ 83%-87% of 1 RM

*We hit 5 x 3 @ 80-85 % last week, add a little on top while maintaining TEMPO

2-2-1-2

COOL DOWN
Foam Roll like a BAWS

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