Saturday February 23rd, 2019

WEIGHTLIFTING CLUB:

'Drills':

3 x
3 clean pulls
3 tall cleans
3 hang cleans
3 squat cleans with 3 sec pause in catch.
Rest as needed.
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Clean:

In 20mins:
Establish a 1RM Clean

3 x 3, 85% from the blocks or from the hang.
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Snatch Work:

Every 2:00 x 8 sets:
1 snatch pull
1 snatch
2 OHS

*Build to as heavy as possible over these sets.
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'Squat':

4 x 2 Back Squats, 85%
Rest as needed.
1 x 20 reps, 55%
Rest as needed
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'Work':

For Time:
1km row
30 snatches, 75%
1km row
30 ring muscle ups

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