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Oly Weightlifting

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CrossFit Murfreesboro – Olympic Weightlifting

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Mobility

Thoracic

Lats

Pecs

Traps (barbell rollout)

Wrist stretch

Deltoids (Child’s pose with arms extended)

Hip flexor

Glutes (pigeon stretch)

Hamstring (tri-planar hamstring)

Calves & Achilles

Ankles

Activation

3 sets:

5 Wall Walks

100m DB Farmers Carry (70/50)

Hollow Rocks x 15

Warm-up

2 sets:

Burgener Warm up (one set with barbell; one set with barbells + 5-10 lbs )

Weightlifting

Muscle Snatch ((4+4) x 3)

Strict Muscle Snatch + Vertical Jump with Barbell

Snatch Balance (3, 3, 2, 2, 1, 1, 1)

Snatch complex ((2+1) x 3, (1+1) x 3)

Two Position Pause Snatch (lift bar from ground and pause above knee and pause in receive for 3 seconds) + Pause Snatch (pause in the bottom for 3 seconds): (2+1) x 3 sets, (1+1) x 3.

Accessory

3 sets:

Bulgarian Split Squats x 8 each leg

Pendlay rows x 10

Side Plank x 30 sec each side.

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