Wednesday- Oly Class- 01/22/2014

Warm Up (15 minutes)
10 Snatch Deadlifts
10 Snatch Pulls
10 Muscle Snatches
10 Overhead Squats
10 Snatch Balances
10 Squat snatches

Experienced athletes add weight to this and repeat
-Hit and Catch Drill

Skill (20 minutes)
Novice: 5×1 snatch pull+ 1 power snatch 50% of 1RM
Intermediate: Snatch Pull 5×3 @80%- work on overhead squat between sets
Experienced: Snatch Pull- 5×3@ 95% of max- 90s rest between sets

Lift (25 minutes)
Squat Snatch
Novice: Work up to 2RM Power Snatch to Overhead Squat
Intermediate: Work up to 3RM
Experienced: Work up to a 3RM– Mid-hang from blocks