O-Lifting 9/13/12

Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets


– Power snatch + OHS + snatch (2 sec pause in bottom) – 5 sets
– Push press + jerk behind neck + jerk (5 sec hold in split) – 5 sets
– Jerk dip squat – 5 x 3


3 sets; no rest:
A1. Weighted back extension x 10
A2. Weighted planks – front/side x 10 sec hold

Posted on: September 13, 2012admin

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