Saturday, December 27th, 2025 – Olympic Weightlifting 248.1

GENERAL 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
– Work into a heavy single or 1RM Snatch.
– If feeling good, work into 1-2 sets above 100% for a new 1RM.

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

AND DENNN…
SNATCH SINGLES
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 1 @ 85%
5th set: 1 @ 90%
6th set: 1 @ 95%
7th set: 1 @ 100%
8th set: 1 …
9th set: 1 …

% of Snatch

C&J WORK

E1:30MOM6
– Work into a heavy single or 1RM C&J.
– If feeling good, work into 1-2 sets above 100% for a new 1RM C&J.

1st set: 1 Pull to Hold + 1 Clean + 1 Split Jerk BETWEEN 65-70%
TOTAL 3 REPS

AND DENNN…
1 Clean + 1 Jerk
TOTAL 2 REPS FOR ALL SETS
2nd set: 1+1 @ 75%
3rd set: 1+1 @ 80%
4th set: 1+1 @ 85%
5th set: 1+1 @ 90%
6th set: 1+1 @ 95%
7th set: 1+1 @ 100%
8th set: 1+1 …
9th set: 1+1 …

% of C&J