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Kilo 3.31

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CrossFit Belmont Heights – KILO – Olympic Weightlifting Club

Weightlifting

A: Snatch

A. Pull Work- Band Drills/Hip Drills

1 Muscle Snatch + 1 Power Snatch + 1 Snatch

OR

B. Squat Work-Scarecrow Drills/Tall Snatch

1 Snatch High Pull from Blocks + 1 Snatch from Blocks + 2 Snatch Balance

(blocks set up to power position)

B: Clean

A. Pull Work- Band Drills/Hip Drills

1 Halting Clean DL + 1 Clean DL + 1 Power Clean + 1 Clean

OR

B. Squat Work-Scarecrow Drills/Tall Cleans

3 Hang Clean Above Knee

C: Split Jerk

A. Front Rack Work-Wall Drills

3 FS + 1 Split Jerk

3 sets of 5 sec Front Rack Holds @ 110-120%

OR

B. Split Work-Jerk Balance/Tall Jerks

3 sets of BTN Split Jerk Triples

3 sets of Jerk Supports