Day 4

Thursday - AM Olympic Lifting Skill Complex - Snatch

(3 reps of each, ONCE through the complex)

Snatch-Grip RDL

Snatch Pull from Below Knee

Muscle-Snatch

Overhead Squat

Snatch Push Press

Snatch Balance (fast to receiving)

Hang Power Snatch

Snatch from Below Knee

In EIGHT attempts or less, find your 1-RM Snatch
(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power snatch.)
1.245
2.255
3.260
4.265
5.270 F out front
6.270 F behind
7.270 F standing up
8.270 pr

1-RM Snatch =270


(Perform with empty barbell.) In EIGHT attempts or less, find your 1-RM Clean
(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power snatch.)
1.265
2.275
3.285
4.295
5.300 F
6.300
7.305
8.310 F

1-RM Clean = 305