CLICK HERE TO REGISTER FOR THE OHIO WEIGHTLIFTING OPEN:
http://www.eventzilla.net/web/event?eventid=2139073216
Warm Up/ Activation/ Mobility (x2)
1a.) 400 Meter Run ( only 1 round)
1b.) Sumo Squat to Stand
1c.)Knee Hug to Super Lunge
1d.) Inchworm + Russian March
1e.) Scap Elevation/ Depression
Explosive/ Technique:
1a.) Star Jump 4 x 6
1b.) 3 Position Snatch Dead Lift + Hang Snatch: 1r + 1r x 4s @ 60%
Classical:
1.) Snatch: 2r x 12s @75% every 90 sec.
2.) Snatch Pull from 2″ Deficit: 3r x 5s @ 90%
Dynamic Effort:
1.) Front Squat: 2r @ 53% + 25LB Chains every 45 sec. x 10
Accessory:
1.) Bulgarian Split Deficit Squat (DB): 3 x 8E
2a.) BB RDL: 4 x 8
2b.) BB Roll Out: 4 x 5