Saturday, August 17th, 2024 – Olympic Weightlifting 181.1

3 Rounds: 10 minutes

10x PVC Shoulder Rotations
10x Empty Bar Good Morning
5x Dynamic Squats w/ 3 second hold
6x Hip Flexor Stretch + T Spine Reach

Snatch Warm Up: 5 Minutes

A) 3 sets : 2 Muscle Snatch + 2 Mid Muscle Snatch
w/ light weight (<50%) or empty bar

B) 3 sets: 1 Tall Power + 1 Mid-Thigh Power + 1 Floor Power w/ light weight (50%) or empty bar

Clean Warm Up: 5 Minutes

A) 3 sets: 2 Muscle Clean + 2 Mid Muscle Clean Clean
w/ light weight (<50%) or empty bar

B) 3 sets: 1 Tall Power + 1 Mid-Thigh Power + 1 Floor Power w/ light weight (50%) or empty bar

Snatch Work

E2:00MOM5
1 Snatch Pull + 1 Mid-Thigh + 1 Floor + 1 OHS
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Snatch

Clean

E2:00MOM5
1 Clean Pull + 1 Mid-Thigh + 1 FS + 1 Floor 1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Clean