Weightlifter WOD

Monday, October 8, 2018- Week Two- Day One

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

High Hang Jump And Shrug + High Hang Power Snatch to 4” (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 Mid Knee (start from the floor, not from the top down) + OHS: (1+1) x 3 x 3 sets.

(We power snatch work on really FINISHING!)

Snatch from Mid Knee: 4×2

(Use that same finish that you had on the power movements in the snatch)

In The Hole Front Squat: 5×3. On the last rep, have a 10 second descent when re racking the weight. 

Monday, October 1, 2018- Week One- Day One

Cycle- Emphasis- Build Leg capacity in as many different ways possible!

3 sets:

  1. Muscle Snatch x 5
  1. High Hang Jump And Shrug x 5 

*Use Straps on the high hang jump and shrug and jump as high as possible. Feel your legs drive hard against the ground


High Hang Power Snatch to 2” squat + OHS: (1+1) x 3 x 2 sets.

*one power snatch, one OHS, three times for two sets. Do not stand after you receive the power snatch. Pause and then immediately go down into your OHS.

High Hang Power Snatch to 6”  (parallel)+ OHS: (1+1) x 2×2

High Hang Snatch: 3×3

Pause Position Front Squats (full, parallel, 1 inch below parallel, quarter squat, full): 3 sets. 

*You will go down into a full squat, come back up to parallel, lower yourself down to right below parallel, go back up to a quarter squat, go back down and finish with a full squat. These will be light! 

Front Squat: 3×3