Olympic Weightlifting week of 180604

Wednesday

Snatch

1.  On the 5-minutes

From 0:00-4:00

3  snatch balance + 3 high hang snatch 

From 5:00-9:00:

1 hang power snatch + 1 hang squat snatch 

From 10-14:00:

3 power snatch (catching in half squat)

2.  Snatch:

Min1:  3 reps @65%

Min2:  2 reps @70%

Min3:  1 rep @75%

Min4:  rest

X4 sets

3. For Time:

50 overhead barbell lunges @70%

everytime you drop, perform 5 burpees over bar.

Friday

Clean & Jerk

1.  On the minute x10:

Clean pull + hang squat clean + squat clean

*build barbell throughout

2.  Clean + jerk:

*build to a heavy single for the day

3.  AMRAP5

“Machoman”complex

3 power cleans + 3 front squats + 3 jerks

Use a barbell you can cycle through efficiently.