Saturday, July 5th, 2025 – Olympic Weightlifting 224.1

Warm Up – 3 Rounds-Not-For-Time

A) 20 Band Around the World
B) 10 Band Squat & Press/Thruster
C) 10 Band Good Morning
D) 10 90-90 Hip Roll

Barbell Warm Up

Perform each set with the empty bar.
A) 3 Sets: 2 Push Jerk + 2 Split Jerk
B) 3 sets: 3 Tall Snatch w/ 2s pause in catch
C) 3 sets: 3 Tall Clean

Split Jerk Work

E1:30MOM4
3 Push Jerk + 1 Split Jerk
TOTAL 4 REPS
1st set: 70%
2nd set: 75%

1 Push Jerk + 1 Split Jerk
TOTAL 2 REPS PER SET
3rd set: 80%
4th set: 80%
% of Split Jerk

Snatch Work

E1:30MOM5: Mid-Hang Snatch
1st set: 3 @ 70%
2nd set: 2 @ 80%
3rd set: 1 @ 85%
4th set: 1 @ 85%
5th set: 1 @ 85%
% of Snatch