Saturday, June 7th, 2025 – Olympic Weightlifting 219.1

Warm Up – 3 Rounds-Not-For-Time

A) 20 PVC Shoulder Rotations
B) 10 Band Shoulder Press
C) 20 Band Monster Walks
D) 10 Dynamic Squat Stretch

Barbell Warm Up

Perform each set with the empty bar.
A) 3 sets: 3 Jerk Balance + 3 Tall Split Jerk
B) 3 sets: 3 Snatch Deadlift + 3 Tall Muscle Snatch + 3 Tall Snatch
C) 3 sets: 3 Clean Deadlift + 3 Tall Muscle Clean + 3 Tall Clean

Split Jerk Work

E2:30MOM4
Perform each set w/ 2s pause dip + 2s pause catch
TOTAL 4 REPS
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
% of Split Jerk

Snatch Work

E1:30MOM4
Perform each set as…
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
TOTAL 3 REPS
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
% of Snatch