Olympic Weightlifting: Snatch and Clean & Jerk

 

Open Gym on Saturday at 9:30 am

Friday

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

skill
burgener warm up w pvc and bar
Junk yard dog warm up

wod
Olympic Weightlifting Meet
Be strict on yourselves  No press outs.  Oly rules not Crossfit rules
warm up as needed, then take 3 “official” attempts at
1 rep max snatch
warm up as needed, then take 3 “official” attempts at
1 rep max clean and jerk
record max weight for each
total score is the max weights for each lift added together

Then
5 minutes of fun the hard way

MAD MOBI
keg
knee on the wall
Lat band
press ups
Calf

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