Saturday, August 3rd, 2024 – Olympic Weightlifting 179.1

3 Rounds: 10 minutes

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

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 Split Jerk

Snatch Work

E2:00MOM5
1 Dip Snatch + 1 Mid Snatch + 1 OHS
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of Snatch

C&J Work

E2:00OM5
1 Dip Clean + 1 Mid Clean + 1 FS + 1 Split Jerk
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of C&J