Saturday, June 15th, 2024 – Olympic Weightlifting 172.1

3 Rounds: 10 Minutes

10x Band Sword Shoulder Rotations
10x Empty Bar Lat & Elbow Flossing
5x Empty Bar Good Morning
5x Dynamic Squats w/ 3 second hold
6x Hip Flexor Stretch

Snatch Warm Up: 5 Minutes

A) 3 sets : 5 Hang Power Snatch Cycling
w/ empty bar

B) 3 sets: 5 TNG Snatch Cycling
w/ empty bar

Clean & Jerk Warm Up: 5 Minutes
A) 3 sets: 3 Hang Power Clean Cycle + 3 TNG Clean Cycle
w/ empty bar

B) 3 sets: 5 Push Jerk Cycling
w/ empty bar

Snatch Work

E2:00MOM6
3 Hang Snatch + 3 TNG Snatch
* Drop the bar between each movement
1st set: 60%
2nd set: 60%
3rd set: 60%
4th set: 65%
5th set: 65%
6th set: 65%
% of Snatch

Clean & Push Jerk Work

E2:30MOM6
2 Hang Clean + 1 Push Jerk
THEN 2 TNG Clean + 1 Push Jerk
* Drop the bar between each sequence
1st set: 60%
2nd set: 60%
3rd set: 60%
4th set: 65%
5th set: 65%
6th set: 65%
% of C&J