August 24, 2019 – Weightlifting

Warm Up

10:00 on a continuous running clock
Not For Time – not racing but moving with purpose
5x 1/2 Turkish Get Up each way 24/16
5x Scorpion stretch ea/way
5x Iron Cross stretch ea/way
5x Single arm K/bell Russian swings ea/way 24/16kg
1x Bear Crawl Lap of gym
5x Hollow Rock
5x Dead Bug ea/way
5x Bird Dogs ea/way
5x Burpees; warm up pace


Front Squat
Take 5:00 to work up to 60% of Front Squat 1RM weight then
5 sets (Intervals 2:00) x 3 reps (Tempo 32X1) @ 60% of FS 1RM
Scoring: Not Scored

B. Snatch Balance

Snatch Balance
Take 5:00 to work up to Snatch Balance @ 80% Snatch 1RM weight

5 sets (Intervals 1:30) x 3 reps @ 80% Snatch 1RM weightScoring: Not Scored

C. Snatch Complex

Snatch Complex
Take 5:00 to work up the complex to 50% of Snatch 1RM

then…building from 50% of Snatch 1RM to ahap for today
6 sets (Intervals 1:30) x 6 reps
One set =
3x Power Snatch
2x Hang Power Snatch
1x Hang Squat SnatchScoring: Not Scored

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