Saturday, February 15th, 2025 – Olympic Weightlifting 205.1

Warm Up

3 Rounds: 10-minute cap
A) 10 PVC Shoulder Rotations/Dislocates
B) 5x 5sec hold PVC Standing Lat Opener
C) 5 Dynamic Squat Stretch
10 10 (5 per leg) Hip CARS

Snatch Barbell Warm Up: Perform w/ empty bar

A) 3 sets: 3 Push Press + 2 Push Jerk + 2 Split Jerk
B) 3 sets: 3 Muscle Snatch + 3 Tall Snatch
C) 3 sets: 3 Muscle Clean + 3 Tall Clean

Jerk Work: Push Jerk + Split Jerk

E1:30MOM5
3 Push Jerk + 1 Split Jerk
TOTAL 4 REPS PER SET
1st set: 60%
2nd set: 60%
3rd set: 65%
4th set: 65%
5th set: 65%
% of Push Jerk

Snatch Work: Snatch + OHS

E1:30MOM5
2 Snatch + 3 OHS
TOTAL 5 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of Snatch