20250327 - Olympic Weightlifting & Conditioning

Training Session Focus: Improve our barbell cycling capability and power endurance; especially under fatigue.

Warm Up:
2 Rounds
5 Inch Worm
10 Shoulder Taps
12 Alternating Samson Lunges

2 Rounds
12 Calf Raises
10 Alternating Box Step Ups
8 Box Jumps

1 Round
10 Snatch Pulls from High Hang
8 Snatch Pulls from Mid Thigh
6 Snatch Pulls from Knee
4 Snatch High Pulls from Start Position

1 Round
:20 Second Start Position Hold
6 Muscle Snatches
4 Hang Power Snatches
4 Power Snatches from Start Position
4 Snatches
4 Overhead Squats

Skill Work:
EMOM8
1: 5 Hang Power Snatches@65%
2: 3 Overhead Squats

METCON:
21-15-9
Power Snatch (95/65)
Box Jump Overs (24/20)

12 Minute Time Cap

Cool Down:
2-3 Rounds
Overhead PVS Stretch :30 seconds
Banded Lat Pull 1:00 per side
Pigeon Pose 1:00 per side