Saturday, April 5th, 2025 – Olympic Weightlifting 212.1

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

E2:00MOM9
Work up to 100% Thruster.
NOTE: If feeling good, push above 100%
1st set: 3 @ 75%
2nd set: 1 @ 80%
3rd set: 1 @ 85%
4th set: 1 @ 90%
5th set: 1 @ 95%
6th set: 1 @ 100%
7th set:
8th set:
9th set:
% of Thruster

Snatch Work: YO YO Snatch Pull + YO YO Snatch

E1:30MOM5
Perform each set as: 3 Yo Yo Snatch Pull + 1 Yo Yo Snatch
TOTAL 4 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Snatch