Saturday, July 27th, 2024 – Olympic Weightlifting 178.1

3 Rounds: 10 Minutes

10x Band Shoulder Rotations
10x Empty Bar Good Morning
5x Dynamic Squats w/ 3 second hold
6x Standing Hip Rotations

Snatch Warm Up: 5 Minutes

A) 3 sets : 5 Dip Muscle Snatch + 2 OHS
w/ empty bar

B) 3 set: 3 Dip Power Snatch

C&J Warm Up: 5 Minutes

A) 3 sets: 5 Dip Muscle Clean + 3 Front Squats
w/ empty bar

B) 3 sets: 3 Dip Power Clean + 2 Push Jerk

Snatch Work

E2:00MOM5
2 Dip Snatch + 2 OHS
1st set: 60%
2nd set: 60%
3rd set: 65%
4th set: 65%
5th set: 65%
% of Snatch

C&J Work

E2:00OM5
2 Dip Clean + 1 Front Squat + 1 Push Jerk
1st set: 60%
2nd set: 60%
3rd set: 65%
4th set: 65%
5th set: 65%
% of C&J