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Kilo 3.17

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CrossFit Belmont Heights – KILO – Olympic Weightlifting Club

Weightlifting

A: Snatch (Build to crisp set)

A. Pull Work (Band Drills/Hip Drills then Halting Snatch DL + Snatch DL + Snatch Pull + Snatch High Pull + Snatch)

OR

B. Squat Work (Scarecrow Drills/Tall Snatch then High Hang Snatch Pull + High Hang Snatch + Snatch Balance + OHS)

B: Clean (Build to crisp set )

A. Pull Work (Band Drills/Hip Drills then Halting Clean DL + Clean DL + Clean Pull + Clean)

OR

B. Squat Work (Scarecrow Drills/Tall Cleans then High Hang Clean Pull + 2 High Hang Clean + Front Squat)

C: Jerk (Build to crisp set)

A. Front Rack Work (Wall Drills then Jerk Dip + Jerk Drive + Split)

OR

B. Split Work (Jerk Balance/Tall Jerks then BTN Split Jerk Triples)