Saturday, January 3rd, 2026 – Olympic Weightlifting 249.2

CLEAN DEADLIFT WORK

E3:00MOM3
1st set: 6 @ 80%
2nd set: 6 @ 80%
3rd set: 6 @ 80%
% of Clean

FRONT SQUAT WORK

E3:00MOM5
– Perform each set as….
2x (1 1/4 FS) + 2x Regular FS
TOTAL 4 REPS PER SET

1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of Front Squat

ACCESSORIZE

A) E1:30MOM3: Bird Dog Rows
– Perform with a moderate dumbbell.
TOTAL 12 REPS PER SET (6 PER ARM)

B) E1:30MOM3: Banded Bottom Up Kneeling KB Press
– Perform with a red or black band/medium resistance band and a moderate kettlebell.
NOTE: There should be resistance in the band.
TOTAL 12 REPS PER SET (6 PER ARM)

OPTIONAL COOL DOWN

2 Rounds Not For Time
A) 1x 30s hold Shoulder Extension Stretch
B) 10x Shoulder ER PAIL/RAIL from rig (5 per arm)
C) 1x 30s hold Couch Stretch (15s hold per leg)