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LIFT!

Illawarra Athletic – Lift!

Weightlifting

Warm-up

WU: Warm-up (No Measure)

• Rotator cuff WU (rotations, dislocations)

• Dynamic WU (explosivity)

a: Clean and Jerk (2+1) (3MOM @85% 1RM CnJ)

b: Snatch balance (EMOM∞ )

Start @40kg and add 2.5kg every lift

c: Complex (6×1 @30-50kg)

Muscle snatch x1

S.G. strict press (BTN) x3

OHSq on third press (pause at bottom)

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