WL 6/24 - ASAP Fitness
Phone: 209 813 4579

WL 6/24

23
Jun

WL 6/24

ASAP Dixon, ASAP Lodi, ASAP Sacramento, ASAP Stockton – Weightlifting

No Contact Snatch (10×1)

10×1 @ 30-40%
This is a drill to help with full extension and timing for the turn over.

Take your time to feel the movement.

Concentrate on keeping the bar as close as possible, extend hit, legs, shrug, high elbows, turn and punch under.

Work on technique

Snatch 5×1 @ 75% (5×1)

5×1 @ 60%

5×1 @ 70%

5×1 @ 75%

Clean + Hang Clean + Jerk (2×3)

3x (2+1+2) @ 55%

3x (1+2+2) @ 65%

2x (1+1+1) @ 70%

Back Squats 6×3 @ 80% (6×3)

6×3 @ 80%

Metcon (No Measure)

15 Push Ups

10 Dips

5 Strict Pull Ups

3 rounds

1:00min Work

1:00min Rest

DB/KB Hold

3 Rounds

70/54 80/65
Complete the top 3 rounds and then complete bottom portion. This is to help develop grip strength. Challenge yourself

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