Day 1 Week 11 – Deload Week – Rize Nation Athletics

Day 1 Week 11 – Deload Week

12
Nov

Day 1 Week 11 – Deload Week

Rize Nation Athletics – OLY Class

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Warm-up

Snatch warm up – 3 muscle snatch + 3 OHS + 3 Press in snatch – 3 sets

Snatch High Pull (3-3-3)

balance, stay over the bar, extend hips, elbows up
go a little heavier if you can than last week – with good form

Snatch Balance (3-3-3)

no dip and drive – aggressive push under the bar and lock out

Snatch (2-2-2-2)

go lighter this week than last. make it sharp and snappy

Back Squat (80% x2x2sets)

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