Olympic Weightlifting Program
February 25, 2023 | Author: Anonymous | Category: N/A
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Download Olympic Weightlifting Program...
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PREPARATORY PHASE (7 WEEKS) WEEKLY REPETITIONS : 300 DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80% Monday Snatch Power Clean Jerk from Rack Clean Pull Front Squat Rumanian Pull
80% 80% 80% 80% 80% 80%
3r, 3r, 3r, 3r, 3r, 3r,
75% 75% 75% 85% 85% 85%
3r x 3s 3r x 2s 3r x 2s 2r, 90% 2r, 85% 2r 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r 2r x 3s, 80% 3r x 3s
Tuesday Clean Power Snatch Snatch Balance Snatch Pull Back Squat Bench Press
80% 80% 80% 80% 80% 80%
3r, 75% 3r, 75% 3r, 75% 3r, 85% 3r, 85% 3r x 4s
3r x 2s 3r x 3s 3r x 2s 2r, 90% 2r, 85% 2r 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
80% 80% 80% 80% 80%
2r x 2s, 75% 2r x 3s 3r, 75% 3r x 3s 3r, 85% 2r, 90% 2r, 85% 2r 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r 3r, 85% 2r x 3s, 80% 3r x 3s
Wednesday No Training Thursday Clean & Jerk Snatch from Knee Snatch Pull Back Squat Good Morning Friday No Training Saturday Power Snatch 80% 3r, 75% 3r x 3s Pwr Clean & Pwr Jerk 80% 2r x 3s, 75% 2r x 2s Clean Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r Front Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r Bench Press 80% 3r x 4s
WEEK 2 WEEKLY REPETITIONS : 300 DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80% Monday Snatch Power Clean Jerk from Rack Clean Pull Front Squat Rumanian Pull
80% 80% 80% 80% 80% 80%
3r, 3r, 3r, 3r, 3r, 3r,
85% 85% 85% 85% 85% 85%
2r, 2r, 2r, 2r, 2r, 2r,
Tuesday Clean Power Snatch Snatch Balance Snatch Pull Back Squat Bench Press
80% 80% 80% 80% 80% 80%
3r, 3r, 3r, 3r, 3r, 3r,
85% 85% 85% 85% 85% 85%
2r, 75% 3r x 2s 2r, 80% 3r, 80% 2r 2r, 75% 3r x 2s 2r, 90% 2r, 95% 2r 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s 2r x 2s, 80% 3r, 80% 2r
80% 80% 80% 80% 80%
2r, 3r, 3r, 3r, 3r,
85% 85% 85% 85% 85%
2r x 2s, 80% 1r 2r, 75% 3r x 3s 2r, 90% 2r, 95% 2r, 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s 2r, 90% 2r, 85% 2r, 80% 3r x 3s
80% 75% 75% 90% 90% 90%
3r, 80% 3r x 2s 3r x 2s 2r, 95% 2r, 95% 2r, 85%
2r
2r 1r, 90% 1r, 80% 3r x 4s 2r, 80% 3r x 3s
Wednesday No Training Thursday Clean & Jerk Snatch from Knee Snatch Pull Back Squat Good Morning Friday No Training Saturday Power Snatch 80% 3r, 85% 2r, 75% 3r x 3s Pwr Clean & Pwr Jerk 80% 2r, 85% 2r x 2s, 80% 1r Clean Pull 80% 3r, 85% 2r, 90% 2r, 95% 2r,
Front Squat Bench Press
80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s 80% 3r, 85% 2r x 2s, 80% 3r, 80% 2r
WEEK 3 WEEKLY REPETITIONS : 250 DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80% Monday Snatch
80% 3r, 85% 2r, 90% 1r, 85% 2r
Power Clean Jerk From Rack Clean Pull Front Squat Good Morning
80% 80% 80% 80% 80%
3r, 3r, 3r, 3r, 3r,
Tuesday Clean Power Snatch Snatch Balance Snatch Pull Back Squat Bench Press
80% 80% 80% 80% 80% 80%
3r,85% 2r, 90% 1r x 2s 3r, 85% 2r, 90% 1r, 80% 2r 3r, 85% 2r, 90% 1r, 85% 2r 2r, 85% 2r 90% 2r, 100% 1r, 3r, 85% 2r, 90% 2r x 5s, 80% 3r 2r, 85% 2r, 90% 1r x 2s
Thursday Clean & Jerk Snatch From Knee Snatch Pull Back Squat
80% 80% 80% 80%
2r, 3r, 3r, 3r,
Good Morning Press Behind Neck
80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r 80% 3r, 85% 2r, 90% 2r
85% 85% 85% 85% 85%
2r, 2r, 2r, 2r, 2r,
90% 90% 90% 90% 90%
1r, 85% 2r 1r x 2s 2r, 100% 1r 2r x 4s, 85% 3r 2r x 3s, 85% 3r
Wednesday No Training
85% 85% 85% 85%
2r, 2r, 2r, 2r,
90% 90% 90% 90%
1r x 2s, 1r x 3s, 2r, 100% 2r x 5s,
85% 1r, 80% 1r 80% 2r x 2s 1r 85% 2r
Friday No Training Saturday Power Snatch Power Clean Power Jerk Clean Pull Front Squat Bench Press
80% 80% 80% 80% 80% 80%
3r, 3r, 3r, 2r, 3r, 3r,
85% 85% 85% 85% 85% 85%
2r, 2r, 2r, 2r, 3r, 2r,
90% 90% 90% 90% 90% 90%
1r, 80% 3r x 2s 1r x 2s 1r x 2s 2r, 100% 1r 2r x 3s, 85% 3r, 80% 3r 2r
WEEK 4 WEEKLY REPETITIONS : 300 DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80% Monday Snatch Power Clean Jerk from Rack Clean Pull Front Squat Rumanian Pull
80% 80% 80% 80% 80% 80%
3r, 3r, 3r, 3r, 3r, 3r,
85% 85% 85% 85% 85% 90%
2r, 2r, 2r, 3r, 2r, 2r,
Tuesday Clean Power Snatch Snatch Balance Snatch Pull Back Squat Bench Press
80% 80% 80% 80% 80% 80%
3r, 3r, 3r, 3r, 3r, 3r,
85% 85% 85% 85% 85% 85%
2r, 75% 3r x 2s 2r, 80% 3r, 80% 2r 2r, 75% 3r x 2s 2r, 90% 2r, 95% 2r 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s 2r x 2s, 80% 3r, 80% 2r
80% 80% 80% 80% 80%
2r, 3r, 3r, 3r, 3r,
85% 85% 85% 85% 85%
2r x 2s, 80% 1r 2r, 75% 3r x 3s 2r, 90% 2r, 95% 2r 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s 2r, 90% 2r, 85% 2r, 80% 3r x 3s
80% 75% 75% 90% 90% 85%
3r, 80% 2r 3r x 2s 3r x 2s 2r, 95% 1r 2r, 95% 1r, 90% 1r, 80% 3r x 4s 2r x 2s, 80% 3r x 3s
Wednesday No Training Thursday Clean & Jerk Snatch from Knee Snatch Pull Back Squat Good Morning
Friday No Training Saturday Power Snatch 80% 3r, 85% 2r, 75% 3r x 3s Pwr Clean & Pwr Jerk 80% 2r, 85% 2r x 2s, 80% 1r Clean Pull 80% 3r, 85% 2r, 90% 2r, 95% 2r Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s Bench Press 80% 3r, 85% 2r x 2s, 80% 3r, 80% 2r
WEEK 5 WEEKLY REPETITIONS : 250 DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80% Monday Snatch Power Clean Jerk From Rack Clean Pull Front Squat Good Morning
80% 80% 80% 80% 80% 80%
3r, 85% 2r, 90% 1r, 85% 3r, 85% 2r, 90% 1r, 85% 3r, 85% 2r 90% 1r x 2s 3r, 85% 2r 90% 2r, 100% 3r 85% 3r, 90% 2r x 4s, 3r, 90% 2r x 3s, 85% 3r
Tuesday Clean Power Snatch Snatch Balance Snatch Pull Back Squat Bench Press
80% 80% 80% 80% 80% 80%
3r, 3r, 3r, 2r, 3r, 2r,
85% 85% 85% 85% 85% 85%
2r 90% 1r x 2s 2r, 90% 1r, 80% 2r 2r, 90% 1r, 85% 2r 2r 90% 2r, 100% 1r, 2r, 90% 2r x 5s, 80% 3r 2r 90% 1r x 2s
80% 80% 80% 80% 80% 80%
2r, 3r, 3r, 3r, 3r, 3r,
85% 85% 85% 85% 85% 85%
2r, 90% 1r 2r, 90% 1r 2r 90% 2r, 2r, 90% 2r 3r, 90% 2r 2r 90% 2r,
80% 80% 80% 80% 80% 80%
3r, 3r, 3r, 2r, 3r, 3r,
85% 85% 85% 85% 85% 85%
2r, 90% 1r, 80% 3r x 2s 2r, 90% 1r x 2s 2r, 90% 1r x 2s 2r 90% 2r, 100% 1r, 3r, 90% 2r x 3s, 85% 3r, 80% 3r 2r, 90% 2r
2r 2r 1r, 85% 3r x 2s
Wednesday No Training Thursday Clean & Jerk Snatch From Knee Snatch Pull Back Squat Good Morning Press Behind Neck
x 2s, 80% x 3s, 80% 100% 1r, x 5s, 85% x 3s, 85%
2r 2r x 2s 2r 3r
Friday No Training Saturday Power Snatch Power Clean Power Jerk Clean Pull Front Squat Bench Press
WEEK 6 WEEKLY REPETITIONS : 300 DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80% Monday Snatch Power Clean Jerk From Rack Clean Pull Front Squat Good Morning
80% 80% 80% 80% 80% 80%
3r, 3r, 3r, 3r, 3r, 3r,
85% 85% 85% 85% 85% 85%
2r, 2r, 2r, 2r, 3r, 3r,
90% 90% 90% 90% 90% 90%
1r, 1r, 1r, 2r, 2r, 2r,
95% 1r, 85% 2r, 80% 2r 95% 1r, 85% 2r 95% 1r, 85% 2r 100% 1r, 105% 1r 95% 1r x 2s, 85% 2r, 80% 3r x 3s 95% 1r, 80% 3r x 3s
Tuesday Clean Power Snatch Snatch Balance Snatch Pull Back Squat Bench Press
80% 80% 80% 80% 80% 80%
3r, 3r, 3r, 3r, 3r, 3r,
85% 85% 85% 85% 85% 85%
2r, 2r, 2r, 2r, 3r, 3r,
90% 90% 90% 90% 90% 90%
1r, 1r, 1r, 2r, 2r, 1r,
95% 1r, 85% 2r 95% 1r, 85% 2r, 80% 3r 95% 1r, 85% 2r 100% 1r, 105% 1r 95% 1r, 95% 1r, 85% 2r, 80% 3r x 3s 95% 1r
Wednesday No Training
Thursday Clean & Jerk Snatch From Knee Snatch Pull Back Squat Good Morning Press Behind Neck
80% 80% 80% 80% 80% 80%
2r, 3r, 3r, 3r, 3r, 3r,
85% 85% 85% 85% 85% 85%
2r, 90% 1r, 95% 1r, 90% 1r, 80% 2r, 2r, 90% 1r, 95% 1r, 80% 3r x 2s 2r, 90% 2r, 100% 1r, 105% 1r 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s 3r, 90% 2r, 95% 1r, 80% 3r x 3s 3r 90% 1r, 95% 1r,
Friday No Training Saturday Power Snatch
80% 3r, 85% 2r, 90% 1r, 95% 1r x 2s, 80% 2r x 3s
Power Power Clean Front Bench
80% 80% 80% 80% 80%
Clean Jerk Pull Squat Press
3r, 3r, 3r, 3r, 3r,
85% 85% 85% 85% 85%
2r, 2r, 2r, 3r, 3r,
90% 90% 90% 90% 90%
1r, 1r, 2r, 2r, 1r,
95% 1r, 85% 2r 95% 1r, 85% 2r 100% 1r, 105% 1r 95% 1r x 2s, 85% 2r, 80% 3r x 3s 95% 1r
WEEK 7 WEEKLY REPETITIONS : 250 DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80% Monday Snatch Power Clean Jerk From Rack Clean Pull Front Squat Good Morning
80% 80% 80% 80% 80% 80%
3r, 3r, 3r, 2r, 3r, 3r,
85% 85% 85% 90% 85% 85%
2r, 90% 1r, 95% 1r, 100% 1r 2r, 90% 1r, 95% 1r, 100% 1r 2r 90% 1r, 95% 1r, 2r, 100% 2r, 105% 1r, 110% 1r, 2r, 90% 2r, 95% 1r, 100% 1r, 85% 2r, 80% 3r x 2s 2r, 90% 2r, 95% 1r, 100% 1r, 85% 3r, 80% 3r
80% 80% 80% 80% 80% 80%
2r, 3r, 2r, 3r, 3r, 3r,
85% 85% 90% 85% 85% 85%
2r, 2r, 2r, 2r, 3r, 2r,
90% 1r, 95% 1r, 100% 1r, 85% 1r 90% 1r, 95% 1r, 85% 2r, 80% 3r 100% 2r, 105% 1r, 110% 1r 90% 2r, 95% 1r, 100% 1r, 85% 3r, 80% 2r x 2s 90% 2r, 100% 1r, 85% 3r, 80% 3r 90% 1r, 95% 1r
80% 80% 80% 80% 80% 80%
3r, 3r, 3r, 3r, 3r, 3r,
85% 85% 85% 90% 85% 85%
2r, 2r, 2r, 2r, 3r, 2r,
90% 1r, 95% 1r, 85% 2r, 80% 3r 90% 1r, 95% 1r 90% 1r, 95% 1r 100% 1r, 110% 1r 90% 2r, 100% 1r, 85% 3r x 3s 90% 1r, 95% 1r
80% 80% 80% 80% 80% 80%
3r, 85% 2r, 3r, 85% 2r, 3r, 85% 2r, 3r, 90% 2r, 3r 85% 3r,, 2r, 85% 2r,
Tuesday Clean & Jerk Snatch From Knee Snatch Pull Back Squat Good Morning Press Behind Neck Wednesday No Training Thursday Power Snatch Power Clean Power Jerk Clean Pull Front Squat Bench Press Friday No Training Saturday Clean Power Snatch Snatch Balance Snatch Pull Back Squat Bench Press
90% 1r, 95% 1r 90% 1r, 95% 1r, 100% 1r 90% 1r, 95% 1r, 100% 1r 100% 1r, 110% 1r 90% 2r, 100% 1r, 95% 1r, 85% 3r, 80% 3r x 2s 90% 1r, 95% 1r
WEEK 8 COMPETITION PHASE WEEKLY REPETITIONS : 300 DISTRIBUTION OF REPETITIONS : Classical 30% Assistance 70% Monday Snatch Power Snatch Front Squat Good Morning
80% 80% 80% 80%
Tuesday Clean Power Clean
80% 3r, 85% 2r x 3s, 80% 3r x 2s 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 3s
3r, 3r, 3r, 3r,
85% 85% 90% 85%
2r x 3s, 80% 3r x 3s 2r, 90% 1r x 3s, 80% 3r x 3s 2r, 100% 1r, 85% 3r, 95% 1r, 80% 3r x 3s, 80% 2r 2r, 90% 2r, 95% 1r, 80% 3r x 2s, 80% 2r
Jerk From Rack Snatch Pull Bench Press
80% 3r, 85% 2r x 3s, 80% 3r x 2s 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 2s 80% 2r 80% 3r, 85% 2r x 2s, 80% 3r
Thursday Snatch Clean & Jerk Back Squat Bench Press
80% 80% 80% 80%
Saturday Power Snatch Power Clean
80% 3r, 85% 2r, 90% 1r, 85% 2r, 80% 3r x 2s 80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 3s
Clean Pull Front Squat Good Morning
80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 2s, 80% 2r 80% 3r, 90% 2r x 3s, 80% 3r x 4s 80% 3r, 85% 2r x 3s, 80% 3r, 80% 2r x 2s
3r, 2r, 3r, 3r,
85% 85% 85% 90%
2r, 2r, 2r, 1r,
90% 1r x 3s, 85% 2r, 80% 3r x 2s 90% 1r x 2s, 85% 2r, 80% 2r x 2s 90% 2r, 95% 1r x 3s, 85% 2r, 80% 3r x 3s 100% 1r, 80% 3r x 2s
WEEK 9 WEEKLY REPETITIONS : 250 DISTRIBUTION OF REPETITIONS : Classical 30% Assistance 70% Monday Snatch Power Snatch Front Squat Good Morning
80% 80% 80% 80%
3r, 3r, 3r, 3r,
85% 85% 90% 90%
2r, 2r, 2r, 2r,
90% 1r, 95% 1r, 80% 3r x 2s 90% 1r, 95% 1r, 90% 1r, 80% 3r x 2s 100% 1r, 85% 2r, 80% 3r x 2s 95% 1r, 85% 2r, 80% 3r, 80% 2r
Tuesday Clean Power Clean Jerk From Rack Snatch Pull
80% 80% 80% 80%
3r, 3r, 3r, 3r,
85% 85% 85% 90%
2r, 2r, 2r, 2r,
90% 1r, 95% 1r, 80% 3r, 80% 2r 90% 1r, 80% 3r x 2s 90% 1r, 95% 1r, 90% 1r, 80% 3r x 2s 100% 1r, 85% 2r x 2s, 80% 3r
Bench Press
80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 2r
Thursday Snatch Clean & Jerk Back Squat Bench Press
80% 80% 80% 80%
3r, 2r, 3r, 3r,
85% 85% 85% 90%
2r, 2r, 2r, 2r,
90% 90% 90% 95%
Saturday Power Snatch Power Clean Clean Pull Front Squat Good Morning
80% 80% 80% 80% 80%
3r, 3r, 3r, 3r, 3r,
85% 85% 90% 85% 85%
2r, 2r, 2r, 3r, 2r,
90% 1r, 80% 3r x 2s, 90% 1r, 95% 1r, 90% 1r, 85% 2r, 80% 2r x 2s 100% 1r, 85% 2r x 2s, 80% 3r 90% 2r x 3s, 85% 2r x 2s, 80% 3r 90% 2r, 80% 3r x 2s,
1r x 2s, 80% 3r x 2s 1r x 3s, 80% 3r 2r, 100% 1r, 95% 1r, 85% 2r, 80% 3r x 2s 1r, 80% 3r
WEEK 10 WEEKLY REPETITIONS : 300 DISTRIBUTION OF REPETITIONS : Classical 30% Assistance 70% Monday Snatch Power Snatch Front Squat
Tuesday Power Clean Clean & Jerk Back Squat
Thursday Clean & Jerk Snatch Front Squat Saturday Power Snatch 2s Power Clean Power Jerk
80% 80% 80% 85%
3r, 85% 2r, 90% 3r, 85% 2r, 90% 3r, 85% 2r, 90% 2r x 2s, 80% 3r
1r, 95% 1r, 100% 1r, 80% 3r, 80% 2r 1r x 3s, 85% 2r x 3s, 80% 3r x 4s, 80% 2r 2r, 95% 1r, 100% 1r, 95% 1r, 90% 1r, x 4s
80% 85% 80% 80% 80%
3r, 85% 2r, 90% 2r x 2s, 80% 3r 2r, 85% 2r, 90% 3r, 85% 2r, 90% 3r x 5s
1r, 95% 1r, 100% 1r, 95% 1r, 90% 1r, x 2s, 1r x 3s, 85% 2r, 80% 3r 1r, 95% 1r, 100% 1r, 90% 1r, 85% 2r x 2s,
80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 80% 2r x 2s 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r x 5s 80% 3r, 85% 3r, 90% 2r x 5s, 85% 2r x 4s, 80% 3r
80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 5s 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 85% 2r x 2s, 80% 3r x 2s
WEEK 11
WEEKLY REPETITIONS : 250 DISTRIBUTION OF REPETITIONS : Classical 30% Assistance 70% Monday Power Snatch Snatch Front Squat
80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 3s 80% 3r, 85% 2r x 4s, 80% 3r x 2s, 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 90% 2r, 85% 2r, 80% 3r x 3s
Tuesday Power Clean
80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s
Clean & Jerk Back Squat
80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 90% 1r, 85% 3r, 85% 2r,80% 3r x 3s
Thursday Snatch Clean & Jerk Front Squat
80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 3r x 2s 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 1r, 80% 2r 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 3s
Saturday Power Snatch Power Clean Power Jerk
80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 85% 2r, 80% 3r x 3s 80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 85% 2r, 80% 3r x 4s 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 85% 2r, 80% 3r x 3s
WEEK 12 WEEKLY REPETITIONS : 150 DISTRIBUTION OF REPETITIONS : Classical 50% Assistance 50% Monday Snatch Clean & Jerk Front Squat
80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 2s 80% 2r, 85% 2r, 90% 1r x 3 s, 80% 2r x 2s 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r, 80% 2r
Tuesday Power Snatch Power Clean Power Jerk
80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s, 80% 2r x 2s 80% 2r, 85% 2r, 90% 1r, 80% 2r 80% 2r, 85% 2r, 90% 1r, 80% 2r
Thursday Snatch Clean & Jerk Front Squat
80% 3r, 85% 2r x 2s, 80% 3r x 3s 80% 2r, 85% 2r x 3s, 80% 2r x 2s 80% 3r, 85% 2r, 90% 1r, 80% 3r, 80% 2r
Friday Power Snatch Pwr Clean & Split Jerk
80% 3r, 85% 1r, 80% 3r x 2s 80% 2r, 85% 2r x 2s, 80% 2r
Saturday
COMPETITION
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