Saturday, September 6th, 2025 – Olympic Weightlifting 233.1

Warm Up – 3 Rounds-Not-For-Time

A) 5 Band Chest Opener
B) 5 Band Tricep Overhead Extension
C) 5 Band Scapular Retraction
D) 5 Band Crab Walk
E) 5 Dynamic Squat Stretch w/ 2-3s hold

BARBELL WARM UP

Complete the below w/ an empty bar.
A) 3 sets: 2 BTN Split Jerk + 2 Split Jerk
B) 3 sets: 3 Muscle Snatch + 1 High-Hang Snatch + 1 Mid-Thigh Snatch + 1 Snatch
C) 3 sets: 3 Muscle Clean + 1 High-Hang Clean + 1 Mid-Thigh Clean + 1 Clean

SNATCH

E1:30MOM6
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 70%
4th set: 2 @ 80%
5th set: 2 @ 80%
6th set: 2 @ 80%

% of Snatch

C&J

E1:30MOM6
Perform each set as…

1st to 3rd set: 2 Clean + 1 Split Jerk
TOTAL 3 REPS PER SET

4th-6th set: 1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET

1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 70%
4th set: 2 @ 80%
5th set: 2 @ 80%
6th set: 2 @ 80%