24th October 2018
Olympic Weightlifting WOD, October 25, 2018
OLY CLUB
Warm-up
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
B) BB Techas : Snatch Balance / Power Snatch / Snatch