Weightlifting    Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1) Hang Snatch (below knee) + Snatch + Snatch balance- 70%x2x5 [...]

Weightlifting  Snatch - 75%x3, 80%x2, 85%x1, 78%x3, 83%x2, 88%x1, 80x3, 85%x2, 90%x1 Clean & Jerk - 75% x (3+1), 80% x (2+1), 85% x (1+1), 78% x (3+1), 83% x (2+1), [...]

Weightlifting OHS from rack:  5 set of 1 reps to 90% 1-RM Split jerk from rack: find the 1-RM with (Good technique) from rack. Power Clean + Power Jerk - 70% x [...]

Weightlifting  Snatch Deadlift + High-Hang Snatch + Snatch– 80% x (1+1+1) x 2, 85% x (1+1+1) x 3 Power Snatch knees position+ OHS pause in the bottom 10 sec + Balance – 3RM [...]

Weightlifting  Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1) Clean Deadlift + Hang Clean + Clean - 80% x [...]

Weightlifting Clean Deadlift + High-Hang Clean + Clean - 70% x (1+1+1) x 2, 75% x (1+1+1) x 3 Hang clean (squat or power) + jerk pause dip 3 sec + [...]

Weightlifting  Split jerk find the 2-RM with (Good technique) from rack. Power Clean + Power Jerk - 2(2+2)RM; 90% x 2(2+2), 95% x 2(1+1) (% of RM) Push Press - 4RM; 90%x4, [...]

Weightlifting Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1) Snatch High-Pull + Hang Snatch (below knee) + Snatch - 3RM; [...]

Weightlifting EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS) Snatch - 73%x3, 78%x2, 83%x1, 76%x3, 81%x2, 86%x1, 78%x3, 83%x2, 88%x1 EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS) [...]

Weightlifting  Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1) Complex clean from block: High pull+ Hang Clean (below [...]