Saturday, January 3st, 2026 – Olympic Weightlifting 253.1

GENERAL WARM UP

2 Rounds: 10 minute cap
A) 10x Band Shoulder Distraction ( 5 per arm)
B) 10x Band Around the World
C) 10x Alt. DB Press is Split Stance (5 per arm)
D) 5x DB Front Squat w/ light dumbbells
E) 5x Band Good Morning

JERK TECHNIQUE PRIMER/ WARM UP

E2:00MOM2: Jerk Balance
1st set: 6 @ EMPTY BAR
2nd set: 3 @ BETWEEN 55-65%
% of Jerk

JERK WORK

E2:00MOM6: Jerk (from blocks or rig)
1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 1 @ 85%
5th set: 1 @ 90%
6th set: 1 @ 90%
% of Jerk

SNATCH WORK

E2:00MOM6: Snatch
– Perform each rep from the floor.
1st set: 3 @ BETWEEN 65-70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 1 @ 85%
5th set: 1 @ 90%
6th set: 1 @ 90%
% of Snatch

CLEAN WORK

E2:00MOM6: Clean
– Perform each rep from the floor.
1st set: 3 @ BETWEEN 65-70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 1 @ 85%
5th set: 1 @ 90%
6th set: 1 @ 90%
% of Clean