Olympic Weightlifting Week of 180625

Wednesday

Snatch

1.  Snatch Primer

On the minute x6:  

Hi-hang snatch + Snatch balance + Overhead squat

*Keep this light.  High hang from pockets, no hinge*

2.  Snatch

Minute 1: 3 reps @70%                 Minute 5:  3 reps @70%

Minute 2: 1 rep @75%                   Minute 6:  1 rep @85%

Minute 3: 3 reps @70%                 Minute 7:  3 reps @70%

Minute 4: 1 rep @80%                   Minute 8:  1 rep @90%

3.  Option

Continue building to a 1rm.  OR complete:

1 Deadlift + 1 Snatch pull x5 sets.

Friday

Clean & Jerk

1.  Squat Clean + Front Squat

Working every 90seconds, starting at 60%, and building throughout:

1 + 5

2 + 4

3 + 3

4 + 2

5 + 1

**all clean reps are singles.

2.  Power Clean + jerk:

Working every 90seconds, starting at 60%, and building throughout:

1 + 5

2 + 4

3 + 3

4 + 2

5 + 1

3.  Clean and Jerk Battery:

AMRAP5:

Clean and jerks @80%.