Saturday, October 5th, 2024 – Olympic Weightlifting 187.1

3 Rounds: 10 minutes

10x Band Shoulder Rotations
5x (2 Empty Bar Good Morning + 2 Empty Bar Back Squat)
6x Spider Man Hip Flexor Stretch

Snatch Warm Up: 10-15 minutes

A) 3 sets: 3 Snatch Balance w/ 2s pause in catch
w/ empty bar

B)3 sets : 1 At-Knee Muscle Snatch + 1 Mid-Thigh Muscle Snatch + 1 High Hang Snatch
w/ empty bar

C) 3 sets: 1 At Knee Snatch + 1 Mid-Thigh Snatch + 1 High Hang Snatch
w/ empty bar

Snatch Balance

E1:30MOM5
1st set: 4x 60-65%
2nd set: 3x 70%
3rd set: 3x 70%
4th set: 3x 75%
5th set: 3x 75%
% of Snatch

Snatch Work

E1:30MOM5
1 At-Knee + 1 Mid-Thigh + 1 High Hang
1st set: 60-65%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
% of Snatch