Day 3 Olympic Weightlifting Strength
Scarecrow snatch primer
3 x 3 empty barbell
Snatch balance
4 x 2 @ 80% of 1RM snatch
Snatch segment deadlift (3 sec pause 1 inch off the floor, 3 sec pause at the knee cap, 3 sec pause at mid-hang position)
3 x 3 @ 100% of 1RM snatch
Overhead squat
5 x 1 @ 90% of 1RM snatch
Accessories
Banded pull ups 3 x 10 (use a band that you can do 10 reps unbroken)
DB bent over row 3 x 8 (each arm) 8RPE
DB bicep curl 3 x 10 (each arm) 8RPE
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