OLYMPIC WEIGHTLIFTING

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

3 reps x 4 sets (70% of Clean 1RM)

• Power Clean
• Hang Clean
• Push Jerk
• Jerk Dip Squats (90% of Jerk), 3 reps x 4 sets
• Muscle Snatch, 1 RM
• Muscle Snatch, (60% of 1RM), 3 reps x 4 sets

3. Work Capacity

• KB Swings, 35-30-25 reps
• Sprints, 400m-200m-100m