Olympic Lifting May 4-6

Dumbell Warmup

Primer
4x2 High Hang Power Snatch
*Intent of this is to prime the hip extension, aggressive shrug/high-pull and fast turnover to lockout. Our work sets on the power snatch and power clean below should flow nicely after this primer.

Snatch
2 Power Snatch + 2 OHS
Work to a heavy for the complex

Clean
2 Power Clean + 2 Power Jerk
Work to a heavy for the complex

*Speed and stability are the focus building off of what we have done with our speed training the previous few weeks.

Press/Jerk
Push Press 6-4-2
Load up as reps decrease
Then:
4x1 Split Jerk Use 75% of 1RM Jerk across all 4