Olympic Weightlifting week of 180709

Wednesday

Clean & Jerk

1.  On the every other minute x10:

Evens: 3 Hi-hang Squat Cleans

Odds:  1 Jerk (choice) + 3 Press in Jerk

2.  Squat Clean + jerk:

*Working every 90seconds, starting at 65%, and building throughout:

1 + 5

2 + 4

3 + 3

4 + 2

5 + 1

3.  For Time:

20 Squat Cleans @100% of your 5+1 weight

Friday

Snatch

1.  On the every other minute x10:

Evens: 1 Power Snatch + 2 Snatch Balance

Odds: 1 Hi-hang Snatch Hi-pull + 2 Hi-hang Squat Snatch

*Speed + close bar path!

2. Snatch

Min 0, 1, 2:                3 @72%

Min 4, 5:30, 7:           3 @77%

Min 9, 11, 13:            3 @82%

3. Option

Continue building to a 1rm.  OR complete:

6 sets @90% of:

Snatch Deadlift + Hang Snatch Hi-pull + Snatch Hi-pull