St. Louis – Olympic Weight Lifting

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Weightlifting

Day 1

Snatch: Work up to a heavy single for the day

Clean and jerk: Work up to a heavy single for the day

Front Squat: Work up to a heavy single for the day in 5 sets

Day 2

Snatch Balance: 3,2,1,1,1

Muscle Snatch: 3,2,1,1,1

Snatch: 3,3,2,2,1,1

Back Squat: 3×3. Pick medium weight and hit for 3 sets.

Day 3

Strict Press: 3,3,2,2,1,1

Clean + Push Jerk: (2 cleans + 2 jerks) x 3, (1+1) x 2

Clean Pull: 3×3 @100%

Snatch Balance

Muscle Snatch

Snatch

Back Squat