12 Mar Olympic Weightlifting – Sun, Mar 12

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CrossFit Metric – Olympic Weightlifting

Sunday Oly Program – March 12

Overhead Squats (15-mins)

8-sets x 3-reps

Try to get to around 75-85% of your max Squat Snatch by the last set.

Hang Power Snatch + Hang Squat Snatch from Pubic Bone (15-mins)

8-sets x 1+1

Focus on aggressively launching from the public bone and speed under the bar.

Stay light, for example: Empty Bar, 30%, 35%, 40%, 45%, 50%, 55%, 60%

Hang Power Clean + Hang Squat Clean (both from High Hang (high thigh)) + Split Jerk (15-mins)

8-sets x 1+1+1

Focus on aggressively launching from the upper thigh and speed under the bar.

Stay light, for example: Empty Bar, 30%, 35%, 40%, 45%, 50%, 55%, 60%

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