Olympic Lifting (2 Hours)

Part A – Snatch (45 Minutes)

i) EMOTM 8 Minutes of (Bar):

Snatch Pull + Snatch High Pull + Power Snatch + Snatch + Snatch Balance

ii) Snatch Grip Deadlift 3-3-3-1-1-1 (Ascending)

iii) Snatch Pull 3-3-3-3 (Ascending)

iv) Snatch 3-3-2-2-1-1-1-1 (Ascending)

Part B – Clean & Jerk (45 Minutes)

i) EMOTM 8 Minutes of (Bar):

Clean Pull + Clean High Pull + Power Clean + Clean + Push Press + Jerk

ii) Clean Pull 3-3-3-3 (Ascending)

iii) Power Clean & Jerk 2-2-1-1-1 (Ascending)

iv) Clean & Jerk 2-2-1-1-1 (Ascending)

Part C – Accessory (15 Minutes)

i) Back Squat 5-5-5 (Ascending – Large Jumps)

ii) Seated Box Hops 5-5-5 (Ascending)

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► Record Weights (Every Week Will Be The Same Progression)

► Focus On Specific Positions (ie. Hip Contact)

► If Mechanics Break Down, DO NOT Increase Weight