Weightlifter WOD

Wednesday, November 7, 2018- Week Six- Day Three

Snatch Push Press: 3×5

Snatch deadlift to 1 inch off floor + Snatch Deadlift To Mid Knee+ snatch (1+1+1)x 5 sets. Deadlift to one inch off the floor, place bar back down. Deadlift again to mid knee, then go back down one more time and snatch from the floor. 

Pause Back Squat + Back Squat (2+1) x 5 sets. Pause for 3 seconds in the bottom. 

In between box squat sets do deadbug holds for 30 seconds and a 45 second hand stand hold. 

Monday, November 5, 2018- Week Six- Day One

High Hang Muscle Snatch + Muscle Snatch+ Snatch Grip Behind The Neck Press (3+3+5)) x 5

High Hang Jump And Shrug + High Hang Power Snatch to 4” + High Hang Snatch (1+1+1)x3x3

 (We’re practicing firing our legs properly with the jump and shrug and then replicating that sensation on the power snatch)

Power Snatch from 1 inch off the floor  + OHS: (2+1)  x 3 sets.

Snatch from 1 inch off floor: 3×2,3×1

In The Hole Front Squat: 3×3. 

Front Squat: 3×3