Saturday, March 7th, 2026 – Olympic Weightlifting 258.1

GENERAL WARM UP

2 Rounds: 10 minute cap
A) 10x PVC Shoulder Dislocates
B) 10x Band Tricep Overhead Extension
C) 10x Alt. Barbell Lat Floss (5 per arm)
D) 5x (1 Good + 1 Back Squat) w/ empty bar

JERK TECHNIQUE/WARM UP

EMOM2: Press into Jerk (Split Jerk or Push Jerk)
1st set: 3 w/ EMPTY BAR
2nd set: 3 w/ light weight or 55% of Split Jerk or Push Jerk

JERK WORK

E1:30MOM4
– Perform each set as…
3 Dip Squat + 1 Split Jerk w/ 2s pause in catch
TOTAL 4 REPS PER SET

1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
% of Split Jerk or Push Jerk

SNATCH WORK

E1:30MOM7
– Perform each set as…
1 Pull to Hold + 1 Below Knee + 1 Floor
TOTAL 3 REPS PER SET

1st set: EMPTY BAR
2nd set: 60%
3rd set: 65%
4th set: 70%
5th set: 75%
6th set: 75%
7th set: 75%
% of Snatch

CLEAN WORK