Saturday, February 8th, 2025 – Olympic Weightlifting 204.1

MAX OUT DAY

Warm Up

3 Rounds: 10-minute cap
20 PVC Shoulder Rotations/Dislocates
5 Plate OHS w/ light plate
5 Dynamic Squat
10 T-Spine Reach

Snatch Barbell Warm Up

5-minute cap
PERFORM W/ EMPTY BAR
A) 3 sets: 5 Snatch Segment Deadlift w/ 2s pause @ knee + 5 Muscle Snatch
B) 3 sets: 3 Tall Snatch + 2 OHS

Snatch Prep Work: SNATCH SINGLES

1:30 EFFORT + 1:00 REST PER SET
1st set: 55%
2nd set: 60%
3rd set: 65%
% of Snatch

Snatch: ESTABLISH A 1RM SNATCH

1:30 EFFORT + 1:00 REST PER SET
1st set: 70%
2nd set: 75%
3rd set: 80%
4th set: 85%
5th set: 90%
6th set: 95%
7th set: …
8th set: …
9th set: …
% of Snatch

REST 10:00: #SNACKS #HYDRATE