Olympic Weightlifting 7-28-19

Snatch

A.  Emom10:

Evens: 2 power snatch + 1 ohs

Odds: Snatch balance + high hang squat snatch 

B.  Snatch (on the minute) x4 sets:

3 reps @75%

2 reps @80%

1 rep @85%

Saturday June 22, 2019

For Time:
1 Mile Run
50 Push-ups
40 Wallballs 20/14 @10/9’
30 pull-ups
20 hang power snatches -95/65
100 double unders

Saturday, June 15, 2019

For Time:
800m Run
25 box jump overs @24/20”
15 power cleans @115/85#
5 rope or wall climbs
15 s2oh @115/85#
25 box jump overs
800m Run

Saturday, June 1, 2019

Saturday, May 18, 2019

Murph next Saturday.

3 Rounds for Time of:

800m Run

15 Clean & Jerks

Barbell Weight:  

Set 1:  95/65#

Set 2:  115/85#

Set 3:  135/95#

Oly 5-21-19

1.  3-Pause snatch (knee-thigh-catch)
Every 2min x6 sets:  2 reps

2.  Snatch
3x3 @ 65%
3x2 @ 70%
3x1 @ 75%

3.  Build to a  heavy single

Saturday, May 4, 2019

1. Every 3:00 x5 sets:
500m / 400m Row
*if you know your average 2k pace, try and hold 2k pace -5 seconds

2a.  AMRAP3:
18/13 Calorie Assault Bike
10 Burpees Over Barbell
Max Hang Power Cleans (95/75#)

Rest 3:00, then go to 2b:

2b.  AMRAP3:
21 Box Jump Overs (24/20")
15 Push Jerks (115 / 80#)
9 Pull-ups OR Max Muscle-ups

Rest 3:00, then go to 2c:

2c.  AMRAP3:
400m Run Buy-in, then:
3 Power Cleans + 3 Thrusters

Rest 3:00, then repeat.