Warm-up/Mobility:
Coaches Choice, 10min
Olympic Lifting:
Reminder: Wednesdays are dedicated to Olympic Lifting. This is a great opportunity to work on the lifts and get help on them if you need it.
On the flip side of the coin, if you want nothing to do with the lifts this will be a perfect day to take a rest (we will not be offended if you don’t show).
1) 12min to work up to a heavy 3RM Hang (above the knee) Snatch, full squat
Warm-up as needed, you should end up in the 75%-80% realm
2) 12min to work up to a 3RM Overhead Squat
Warm-up as needed, weight should end up in the 75%-80% realm
Work within your skill set. If you are still perfecting the hi hang stick with it (just do 3 reps from that position). If you are not ready to squat under the bar, stick with a power snatch.
Skill:
15min Turkish get-up practice
If you have them down you may increase in weight.