Saturday, July 20th, 2024 – Olympic Weightlifting 177.1

3 Rounds: 10 Minutes

10x Shoulder CAR’s (Weight/No weight)
10x Plate Halos w/ Light Plate
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 OHS
w/ empty bar

B) 3 sets: 2 Snatch High Pull + 1 Snatch
w/ empty bar

Clean Warm Up: 5 Minutes

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

B) 3 sets: 2 Clean High Pull + 1 Clean
w/ empty bar

Snatch Work

E1:30MOM10
Snatch Singles Per Set
1st set: 3x 60/65%
2nd set: 2x 65/70%
3rd set: 2x 70/ 1×75%
4th set: 1x 75/80%
5th set: 1 x 80/85%
6th set: 1x 85%/90%
7th set: 1x 90/95%
8th set: 1x 95/100%
9th set: 1x 100/102%
10th set: 1x 102/104%
% of Snatch

Clean Work

E1:30MOM10
Clean Singles Per Set
1st set: 3x 60/65%
2nd set: 2x 65/70%
3rd set: 2x 70/ 1×75%
4th set: 1x 75/80%
5th set: 1 x 80/85%
6th set: 1x 85%/90%
7th set: 1x 90/95%
8th set: 1x 95/100%
9th set: 1x 100/102%
10th set: 1x 102/104%
% of Clean