WEIGHTLIFTING - Sa 12.06.21


WARM UP: Every 1 min for 8 mins do:

1 3 Position Squat Clean, pick load

3 Dip & Drives 1 Push Press, pick load A: 2 Power Clean + 3 Push Press

1x1 at 72% 1RM


2 Power Clean + 3 Push Press

1x1 at 74% 1RM


2 Power Clean + 3 Push Press

1x1 at 75% 1RM


2 Power Clean + 3 Push Press

1x1 at 77% 1RM


Rest as needed between sets.

B: Floating Snatch (2" Off Floor)

1x2 at 70% 1RM

1x2 at 71% 1RM

1x2 at 71% 1RM

1x2 at 72% 1RM

1x2 at 72% 1RM


Rest as needed between sets. Lift the bar up, start from hip move slow down till floating from hang 2" from the floor



C:

Floating Snatch Pull 4x4 at 85% 1RM


85% of 1RM Floating Snatch Pull

or

115% of best snatch


ACCESSORY


For Quality

2x 50 Weighted Calf Raise

2x 50 Banded Knee Extension

2x 50 Banded Bicep Curl

2x 30 Weighted box step up, 60/50cm, pick weight

2x 50 Banded Tricep Extension


Rest 1 Min between sets


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WOD - Fr 11.06.21