Olympic Weightlifting Week of 180521

Wednesday
Clean & Jerk

1.  Technique work **keep barbell light.  Warm-up/drilling weight.  huge focus on technique!.

From 0:00-3:00:  3x5 tall cleans 

From 3:00-6:00:  3x5 jerks 
From 6:00-9:00:  3-level high hang clean x3

2.  Clean and Jerk:

3x2 @75%
2x2 @80%
2x2 @85% 

3.  5-4-3-2-1 @high intensity:

Power Clean
Front Squat
Jerk

*use 70% 1rm

Friday
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

………….