Saturday, April 26th, 2025 – Olympic Weightlifting 213.1

Warm Up – 3 Rounds

A) 20 PVC Shoulder Rotations
B) 5x PVC Pipe Standing Lat Opener w/ 3-5s hold
C) 5 Band OHS
D) 5x (1 Good Morning + 1 Back Squat)

Barbell Warm Up

Perform each set with the 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

Split Jerk Work

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

Snatch Work

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