Saturday, September 6th, 2025 – Olympic Weightlifting 233.2

FRONT SQUAT

E3:00MOM5
1st set: 6 @ 60%
2nd set: 6 @ 65%
3rd set: 4 @ 70%
4th set: 4 @ 70%
5th set: 4 @ 70%

% of Front Squat

ACCESSORIZE

A) LU Raises
E1:30MOM3: TOTAL 6 REPS PER SET
Perform with light plates for each set.
NOTE: Modify to partial raise if shoulder mobility is limited.

B) Clam Shell Planks
E1:30MOM3: 4 REPS PER SIDE. TOTAL 8 REPS PER SET
Perform each rep w/ 2s hold.

OPTIONAL COOL DOWN

2 Rounds Not For Time
A) 8 Thoracic Rotation (4 per side)
B) 6 Alt. Couch Stretch w/ 5s hold from the wall
C) Shoulder Extension on Floor w/ 15s hold