Saturday 9/13 – Olympic Lifting Class

Sep 12th, 2014

Category: Oly

Saturday 9/13 – Olympic Lifting Class

katie shrug

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Warm Up
20 Mountain Climbers
20 Scorpions
10 Snatch

Mobility
Upper back/shoulder foam rolling – use barbell as anchor

Tall Snatch
4 x 2, ascending

Snatch Complex
1 Hang Snatch + 1 Snatch, 5 x 1 – ahap

Overhead Squat
4 x 2, ascending

Cashout
3 x 10 GHD sit ups (add weight if able)

DISCUSSION 2 Comments

  1. Lee 09/13/2014 at 8:14 pm

    Tall Snatch: 95#x2
    Snatch Complex: 155#
    OHS: 175#x2
    Front Squat: 5×5 @ 150#

  2. jason barrow 09/13/2014 at 5:52 pm

    Rogue oly class after the 10:30 WOD.

    Tall Snatch: up to 95×2
    Snatch Complex: up to 135#
    OHS: up to 165×2 (165×2 is actually a new 2RM PR for me, I didn’t realize it at the time, if anyone is at the gym and reading this please ring the bell for me and yell something.)
    Cashout: Did back extensions instead because screw sit-ups on a GHD, 3x10x25.