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LIFT!

Illawarra Athletic – Beast

Weightlifting

A: Snatch wave

a) Snatch warm up

+

Drop snatch

b) Snatch balance + OHS; 5×1+2 (Light/Medium)

c) Full snatch

3×1 @ 60%

2×1 @ 70%

3x Waves of

1×1 @75%

1×1 @ 80%

1×1 @ 85%

then

3×1 @ 60%

B: Zercher squat (5×3)

Goal 70-80kg

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