DATE

2022/04/30 Olympic Weightlifting

RX
E3MOM 15 for load
3 hang power snatches

BEGINNER
E3MOM 15 for load
5 hang power snatches

DYNAMIC WARM-UP | 7:00
1 set:
50 jumping jacks
10 pass-throughs (PVC)
40 jumping jacks
10 overhead squats (PVC)
30 jumping jacks
10 pass-throughs (PVC)
20 jumping jacks
10 overhead squats (PVC)
10 jumping jacks

1 set:
Optional stretching:
– Alternating scorpion stretch, table-top stretch

SKILL TRANSFER DRILLS | 6:00
1 set:
3 snatch drops (quarter squat)
3-5 snatch drops (above parallel)
3 snatch balances (quarter squat)
3-5 snatch balances (above parallel)

HANG POWER SNATCH BUILDUP | 12:00

2 sets:
5-8 hang power snatches (empty bar)

Every 1:30 for 5 sets:
1 set: 5 hang power snatches 50%
2 set: 5 hang power snatches 55%
3 set: 5 hang power snatches 60%
4 set: 5 hang power snatches 65%
5 set: 5 hang power snatches 70%
– Build in load to 70-80% of 1-rep-max hang power snatch.

ACCESSORY WORK | 8:00
3 sets for load:
7 muscle snatches
7 snatch-grip push presses

COOL-DOWN | 5:00
3 sets:
:20 banded shoulder stretch/side
20 banded pull-aparts