Saturday, July 6th, 2024 – Olympic Weightlifting 175.1

3 Rounds: 10 Minutes

10x PVC Shoulder Rotations
10x Plate Halos
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 Muscle Snatch + 2 Tall Snatch
w/ empty bar

B) 3 sets: 1 Hang Power Snatch + 2 Snatch
w/ empty bar

Clean Warm Up: 5 Minutes

A) 3 sets: 5 Muscle Clean + 3 Tall Clean
w/ empty bar

B) 3 sets: 1 Hang Power Clean + 2 Clean
w/ empty bar

Snatch Work

E2:00MOM7
Snatch Singles Per Set
1st set: 3x 63%
2nd set: 3x 68%
3rd set: 3x 73%
4th set: 2x 78%
5th set: 3x 75%
6th set: 3x 70%
7th set: 3x 65%
% of Snatch

Clean Work

E2:00MOM7
Clean Singles Per Set
1st set: 3x 63%
2nd set: 3x 68%
3rd set: 3x 73%
4th set: 2x 78%
5th set: 3x 75%
6th set: 3x 70%
7th set: 3x 65%
% of Clean