Weightlifting W/C 30th September

Power snatch +

Snatch + OHS

2 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85% x3

Snatch Pulls

3 @ 110% x 5

Abs

If time allows

2 Cleans + power clean

60% x2 sets

65% x2 sets

70%

75%

80%

85% + if hit all reps

Clean Deadlift – to knee. ( First pull )

5 @ 75% x2

5 @ 80% x2

No Rebounding from the floor. Controlled movements

Accessory work

If times allows

Snatch

3 @ 65%

3 @ 70%

3 @ 75%

2 @ 80%

2 @ 85%

1 @ 90%

1 @ 95%

No maxing out

RDL’s

5 @ 80% x4 sets

If Athlete is unsure, work up to a weight to hold for prescribed reps.

Accessory work

If times allows