Weightlifting

Tuesday

5 x 1+1+1 Power snatch + Hang snatch + Squat snatch 30-70%

1RM Snatch

1RM Snatch balance

 

Thursday

5 x 1+1+1+1 Power clean + Hang clean + Squat clean + jerk 30-70%

1RM Clean and jerk

1RM Push press

 

Strength session one

1×1 90-101% then 3×3 65-80% Back squat

4×2 Snatch pull 95-110%

3-5 Rounds not for time of
4 Seated snatch press
3+ Lat pulldown/Strict banded chest to bar pull-ups

 

Strength session two

1×1 Front squat 90-101% then 3×3 65-80%

1×1 Deadlift 90-101% then 3×3 65-80%

1-3RM Strict BB/DB press
1-3RM DB/seal row

*Strength sessions are non-classes and complimentory to the weightlifting classes. They are performed without a coach in the Open gym