Saturday, December 20th, 2025 – Olympic Weightlifting 247.1

Warm Up – 2 Rounds: 10 minute cap

A) 10x Band Scapular Retraction
B) 10x Standing Shoulder CARs (5 per arm)
C) 10x Band OHS w/ 2s pause in bottom
D) 10x Bent Over Locked Rotations
E) 10x Hip CARs

SNATCH WORK

E1:30MOM6: Snatch Pull to Hold + Snatch

1st set: 3 Pull to Hold + 1 Snatch BETWEEN 55-60%
2nd set: 3 Pull to Hold + 1 Snatch BETWEEN 65-70%
TOTAL 4 REPS

3rd set: 2 Pull to Hold + 1 Snatch @ 75%
TOTAL 3 REPS

4th set: 1 Pull to Hold + 1 Snatch @ 80%
5th set: 1 Pull to Hold + 1 Snatch @ 85%
6th set: 1 Pull to Hold + 1 Snatch @ 90%
TOTAL 2 REPS

% of Snatch

C&J WORK

E1:30MOM6: Clean Pull to Hold + Clean + Jerk

1st set: EMPTY BAR- 1 Pull to Hold + 1 Clean + 1 Split Jerk BETWEEN 55-60%
2nd set: 1 Pull to Hold + 1 Clean + 1 Split Jerk BETWEEN 65-70%
TOTAL 3 REPS

3rd set: 1 Pull to Hold + 1 Clean + 1 Split Jerk @ 75%
4th set: 1 Pull to Hold + 1 Clean + 1 Split Jerk@ 80%
TOTAL 3 REPS

5th set: 1 Pull to Hold + 1 Clean + 1 Split Jerk @ 85%
6th set: 11 Pull to Hold + 1 Clean + 1 Split Jerk @ 90%
TOTAL 3 REPS

% of C&J