Saturday, November 8th, 2025 – Olympic Weightlifting 241.2

CLEAN PULL WORK

E2:30MOM3: Tempo/Slow Clean Pull
Perform each set with a 5s tempo pull.

1st set: 4 @ 85%
2nd set: 4 @ 85%
3rd set: 4 @ 85%

% of Clean

BACK SQUAT TECHNIQUE PRIMER/WARM UP

E2:30MOM1
Perform the set as…
3x (1 1/4 Back Squat) @ 50%
TOTAL 3 REPS PER SET

% of Back Squat

BACK SQUAT WORK

E2:30MOM4
Perform each set as…
2x (1 1/4 Back Squat) + 2 Back Squat
TOTAL 4 REPS PER SET

1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%

% of Back Squat

ACCESSORIZE

A) Filly Z Press
E1:30MOM3
Perform each set with a light to moderate kettlebell and dumbbell.
NOTE: Movement should be completed in seated position.
TOTAL 12 REPS PER SET (6 PRESS PER ARM)

B) Plank Jacks
E1:30MOM3
Complete each set as…
TOTAL 15 REPS OR TO FAILURE.