Saturday, June 22nd, 2024 – Olympic Weightlifting 173.1

3 Rounds: 10 Minutes

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

Snatch Warm Up: 5 Minutes

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

B) 3 sets: 1 Hang Power Snatch + 1 Hang Snatch
w/ empty bar

Clean Warm Up: 5 Minutes

A) 3 sets: 5 Muscle Clean + 3 Tall Clean
w/ empty bar

B) 3 sets: 2 Hang Power Clean + 2 Hang Clean
w/ empty bar

Snatch Work

E1:30MOM8
Work into a heavy 1 Hang Snatch
1st set: 3x 60%
2nd set: 3x 65%
3rd set: 2x 70%
4th set: 1x 75%
5th set: 1x 80%
6th set: 1x…
7th set: 1x…
8th set: 1x…
% of Snatch

Clean Work

E1:30MOM8
Work into a heavy 1 Hang Clean
1st set: 3x 60%
2nd set: 3x 65%
3rd set: 2x 70%
4th set: 1x 75%
5th set: 1x 80%
6th set: 1x…
7th set: 1x…
8th set: 1x…
% of Clean