Olympic Weightlifting Week of 180514

Wednesday
Snatch

1.  On the 3 minutes:

From 0:00-3:00:

3 snatch balance @ nte 50%

From 3:00-6:00:

3 hang power snatch @ nte 65%

From 6:00-9:00:

3 squat snatch @ nte 75%

2.  Build to a heavy single for the day

3.  AMRAP5 @55-65%
1 squat snatch + 1 ohs

2 squat snatch + 2 ohs

………….

Friday
Clean & Jerk

1.  “On the every other minute”:

Evens:  1 Pause Squat Clean (:03 in the hole)

Odds:  3-position power clean & jerk (floor, low hang, hang)

Minutes 0-3:  72%

-rest 4-5

Minutes 5-8:  76%

-rest 9-10

Minutes 10-13:  78%

2.  On the minute x5:

1 squat clean and jerk (build bar each set)

3.  AMRAP5 @80% of above:

1 power clean + 1 burpee over bar

2 power clean + 2 burpees over bar