WOTW December 11th - December 16th

Olympic Lift Day

SINGLE ARM DUMBBELL SNATCH; 5 SETS OF 3 EACH.

Notes: Check your ego at the door when it comes to performing these, especially if you have no previous experience with them. Start light until you get a hang of the movement/ motion. I have included a YouTube link for a better idea on how to perform them (https://www.youtube.com/watch?v=k1zGGVGkOEE).

 

Power Clean; 5 sets of 3 reps.

Notes: To prevent injury, safely lower the weight and reset before every rep. Act as if each rep is its own set. (https://www.youtube.com/watch?v=KjGvwQl8tis)

 

Clean + Press; 4 sets of 4 reps.

Notes: A power clean in press is performed the same as a normal power clean, except at the top of the movement you perform an overhead press, or jerk. (https://www.youtube.com/watch?v=pajZn-M-r4Q)