Olympic Weightlifting Strength & Skill Development

“The Stacey Complex”

Work to a daily max, climbing:
Newbies:
3 x snatch deadlifts
2 x snatch
Intermediates/veterans:
3 x snatch pull
2 x snatch

Weightlifting Conditioning, MidDuration, Heavy

“Janell For Time 100”
For time, in teams of 2:
100 snatches
Load: 80% of Stacey complex

or

“Janell AMRAP 100”
AMRAP 13, in teams of 2:
Snatches at 100%
Load: 100% of Stacey complex

After-Hour Accessory Exercise

Rotator cuff:
2 rounds of 30 seconds each:
External rotation, arm @ 0, R
External rotation, arm @ 90, R
External rotation, arm @ 0, L
External rotation, arm @ 90, L

After class: Do accessory exercise, record workout results, clean & return equipment.

Before class: Get a PVC for the warm-up. Wear lifting shoes, wrist wraps, and knee sleeves.