Saturday, March 22nd, 2025 – Olympic Weightlifting 210.1

Warm Up

3 Rounds Not For Time
A) 15 Band Pass-Through
B) 10 Band Single Arm Strict Press
C) 5 Band Good Morning
D) 5 Dynamic Squat Stretch

Barbell Warm Up: Perform w/ empty bar

A) 3 sets: 3 Strict Press + 3 Push Press + 3 Thrusters
B) 3 sets: 3 Snatch Segment Pull (2s At Knee) + 3 Muscle Snatch + 3 Tall Snatch
C) 3 sets: 3 Clean Segment Pull (2s At Knee) + 3 Muscle Clean + 3 Tall Clean

Thruster from Rack

E2:00MOM5
1st set: 5 @ 65%
2nd set: 5 @ 70%
3rd set: 3 @ 75%
4th set: 3 @ 75%
5th set: 3 @ 75%
% of Thruster

Snatch Work: Paused Snatch w/ 2s pause in catch

E1:30MOM5
TOTAL 3 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Snatch