BLK LBL Fitness Club – WEIGHTLIFTING

Strength Movement Prep

3 Sets

6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Power Snatch + 6 Double Dumbbell Overhead Lunges (3/leg)

5 Strict High Hang Muscle Snatch + 5 SLOW Overhead Squat (use empty barbell)

Snatch Grip Push Press + OHS & Slow MOTION Squat Snatch

3 Snatch Grip Push Press + 3 OHS @ 6.5/10 RPE Snatch

3 Slow Snatch (empty barbell)

-Rest as needed-

3 Snatch Grip Push Press + 2 OHS @ 7/10 RPE Snatch

3 Slow Snatch (empty barbell)

-Rest as needed-

3 Snatch Grip Push Press + 2 OHS @ 7.5/10 RPE Snatch

3 Slow Snatch (empty barbell)

-Rest as needed-

3 Snatch Grip Push Press + 1 OHS @ 8/10 RPE Snatch

3 Slow Snatch (empty barbell)

-Rest as needed-

3 Snatch Grip Push Press + 1 OHS @ 8.5/10 RPE Snatch

3 Slow Snatch (empty barbell)

**You will need one barbell for the Sn PP + OHS, and an empty barbell for the Slow Snatch.

Off the Blocks Pause Snatch (barbell right above knee) (Pause for 2 seconds in the receive position before standing) (5X3)

3 Pause Snatch off the block @ 6.5/10 RPE Snatch

3 Pause Snatch off the block @ 6.5/10 RPE Snatch

3 Pause Snatch off the block @ 7/10 RPE Snatch

3 Pause Snatch off the block @ 7/10 RPE Snatch

3 Pause Snatch off the block @ 7/10 RPE Snatch

** Pause for 2 seconds in the receive.