*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes
5K Row for Time
Ab circuit, coaches choice
Warm Up with barbell only, no added weight:
(1x3) Snatch Pulls from the hip.
(2-position x3) Snatch High Pulls from hip & mid-thigh.
(3-position x3) Muscle Snatch from hip, mid-thigh and launch.
(1x4) Snatch Balance
Then: @ 50% 1RM
(3x3) Snatch 1st Pulls with 2 second pause (pull above knee)
(1x3) Snatch Pulls (from ground)
(1x3) Snatch High Pulls (from ground)
(1x3) Snatch Press received in quarter squat.
(1x3) Snatch Press received in half squat.
(1x3) Snatch Press received in full squat.
Then: @ 75% 1RM
EMOM for 7 minutes: 1 Power Snatch + 1 Hang Snatch received in full squat.