Saturday, November 2nd, 2024 – Olympic Weightlifting 190.1

3 Rounds: 10 minutes

20x PVC Shoulder Rotations
5x Empt Bar Good Morning
5x Dynamic Squat Stretch w/ 2s hold
10x Kneeling Hip Flexor Stretch w/ 2s hold

Barbell Warm Up: 10-15 minutes

A) 3 sets: 3 Jerk Dip Squat + 3 Split Jerk
w/ empty bar

B) 3 sets :3 Tall Muscle Snatch + 2 Tall Snatch
w/ empty bar

C) 3 sets: 2 Tall Muscle Clean + 2 Tall Clean
w/ empty bar

Jerk Dip Squat + Split Jerk

E1:30MOM6
1st set: 3 Dip Squat + 1 Split Jerk @ 70%
2nd set: 3 Dip Squat + 1 Split Jerk @ 75%
3rd set: 2 Dip Squat + 1 Split Jerk @ 80%
4th set: 1 Dip Squat + 1 Split Jerk @ 85%
5th set: 1 Dip Squat + 1 Split Jerk @ 90%
6th set: 1 Dip Squat + 1 Split Jerk @ 90%
% of Snatch

Snatch Work

E1:30MOM5
Snatch Singles
1st set: 3x 70%
2nd set: 3x 75%
3rd set: 2x 80%
4th set: 1x 85%
5th set: 1x 90%
6th set: 1x 90 %
7th set: 90%
% of Snatch