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WEDNESDAY 190904

Warm-up:

Individual…

Foam Roll 3 minutes
Unglue hips with mobility

Group….

200m Jog
Spiderman Pose
Pigeon Pose
15 Squats

Barbell warm-up…

2 sets of…

5 Roman Deadlifts
5 Strict Clean pulls to front rack
5 Strict Presses
5 Front Squats

Review the Positions….

Strength and Skill:

For Jill’s Birthday…we are going to do a ‘mock’ Olympic Weightlifting Meet.

You will get 3 attempts at a snatch and 3 attempts at a clean and jerk (in that order).  Your highest made snatch and highest clean and jerk will equal your ‘meet’ total!
In order to ‘total’…you must make 1/3 attempts on BOTH lifts.  There is strategy in choosing the weights on your attempts.
Format:
Take 12 minutes to warm up both lifts.
Then 8 minutes to…take 3 attempts only for snatch and 3 attempts only for clean and jerk.
20 minute running clock.

 

Fitness:

70 Alternating Snatches with a Dumbbell, EMOM 5 hanging leg raises.

 

Performance:

50 Cleans (155/105) for time, EMOM 5 Toes to Bar until all cleans are completed.

Time cap of 8 minutes, so scale it back as needed on the load to ensure you are moving the bar continuously.

 

Mobility:

Banded Hamstrings
Couch Stretch
Roll Posterior

 

 

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