Saturday, 26 November

*** 0730 Unstructured Olympic Lifting***

POWER SNATCH

Build to a heavy 5

HANG SQUAT SNATCH

6 sets on 2:30

• Sets 1-2: 2 Reps @ 73%
• Sets 3-4: 2 Reps @ 78%
• Sets 5-6: 1 Rep @ 83%

FLOATING SNATCH GRIP DEADLIFT

5 sets of 5 on 3:00

weight should be challenging but maintained throughout all 5 sets

***0900 Class***

WARM UP

“SCARFACE”

For Time: teams of 2

2 rounds:

• 16 power snatches (LVL 3 175/125, LVL 2 155/105, RX 135/95, Scaled 115/85)
• 16 synchro bar facing burpees

2 rounds:

• 16 power snatches (LVL 3 155/105, LVL 2 135/95, RX, 115/75, Scaled 95/65)
• 16 synchro bar facing burpees

2 rounds:

• 16 power snatches (LVL 3 135/95, LVL 2 115/85, RX 95/65, Scaled 75/55)
• 16 synchro bar facing burpees