Warmup Twice through, add weight second time: 5 behind-the-neck snatch push press 5 overhead squat 5 snatch balance 5 snatch Muscle snatch 3×3 ascending 3-Position Snatch (top down) 5x(1+1+1) @ 75% (of full snatch) Note: high hang = just below pockets, mid hang = just above the knee, floor Front squat 4×3 with 5 second […]
Warm Up 2 Rounds 10 Backsquats 10 Behind the neck Push Press (Snatch Grip) 5 Snatch 5 Clean & Jerk Mix in some mobility between rounds – athlete’s choice Snatch 25 minutes to work up to 1RM Clean & Jerk 25 minutes to work up to 1RM
Warm Up 2 Rounds 5 Power Clean 5 Front Squat 5 Strict Press w/ Feet in Split Stance 5 Clean & Jerk Power Clean + Front Squat + Jerk 5 x 1 @ 80% (of max power clean) Clean & Jerk 5x 1 @ 80-85% Clean Pull 4 x 3, ascending
Warm Up 3 Rounds 5 Snatch Pull 5 Muscle Snatch 5 Overhead Squat 5 Snatch Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift (3 + 1 + 1) x 3 @ 75% Snatch 6 x 1 @ 80-85% Behind the Neck Push Press 4 x 3, ascending
Warm Up 3 Rounds 5 Hang Muscle Snatch 5 High Hang Snatch 5 Snatch Add weight, repeat Hang Muscle Snatch + Overhead Squat 4 x 3, ascending High Hang Snatch + Snatch 4 x 1 @ 80-85% Heaving Snatch Balance 5 x 1, ascending
Warm Up 3 Rounds 5 Good mornings 5 High Hang Clean (full stall) 5 Clean & Jerk Add weight, repeat. High Hang Clean 4 x 2 @ 75-80% Clean & Jerk 6 x 1 @ 85-90% Push Press 4 x 3, ascending
No Oly Class: In-House Throwdown!!!!!!!!!!!
Warm Up 3 Rounds 5 Good mornings 5 Backsquats w/ pause 5 Snatch 5 Clean 5 Jerk Snatch 4 x 1 @ 80-85% Clean & Jerk 4 x 1 @ 80-85% Pause Squat (HBBS) 3 x 3, ascending
Warm Up 3 Rounds 3 Tall Clean 3 Strict Press w/ Feet in Split Stand 3 Clean & Jerk Add weight each round Tall Clean + Split Jerk 4 x 2, ascending Clean & Jerk 6 x 1 @ 90% Midline 3 x :60 second weighted isometric hip extension hold