Saturday, November 8th, 2025 – Olympic Weightlifting 241.1

Warm Up – 3 Rounds-Not-For-Time

A) 20 PVC Shoulder Dislocates
B) 10 Band Shoulder ER Stretch
C) 10 Band Tricep Overhead Extension
D) 10 Walking Toe Touch
E) 5x (1 Good Morning + 1 Back Squat) w/ Empty Bar

SNATCH TECHNIQUE PRIMER/WARM UP

E1:30MOM2: 3-Stop Snatch: 1 High + 1 Parallel + 1 Full
Perform each set as…
1st set: EMPTY BAR- 3x (1+1+1)
TOTAL 6 REPS
2nd set: 1x (1+1+1) BETWEEN 60-65%
TOTAL 3 REPS

% of Snatch

SNATCH WORK

E1:30MOM5
1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 80%
5th set: 2 @ 80%

% of Snatch

CLEAN TECHNIQUE PRIMER/WARM UP

E1:30MOM2: 3-Stop Clean: 1 High + 1 Parallel + 1 Full
Perform each set as…
1st set: EMPTY BAR- 3x (1+1+1)
TOTAL 6 REPS
2nd set: 1x (1+1+1) BETWEEN 60-65%
TOTAL 3 REPS

% of Clean

CLEAN WORK

E1:30MOM5
Perform each set as…
1st & 2nd set: 3 Cleans
3rd to 5th set: 2 Cleans

1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 80%
5th set: 2 @ 80%

% of Clean