Saturday, June 6th, 2026 - Olympic Weightlifting 269.1
General Warm-Up
2 Rounds: 10-minute Cap
a) 10 X Banded Press Https://youtu.be/euoydi6xloy?si=3ykgkpl35z-c5xf0
B) 10 X Bent Over Band Pull Apart Https://youtu.be/so_u-1qjiju?si=hcequ340bm8feotw
C) 10 X Scapular Cars Https://youtu.be/saeymdyi6se?si=ipy2ji3jpgcut_py
D) 10 X Wall Sit W/ Single Leg March (5 per Leg) Https://youtu.be/wj-x-1sl1k8?si=qr_kiuyslhwl4s9t
Strength
PRESS WORK
E2:00MOM3: SOTTS Press
- Perform each set with snatch grip on the bar.
NOTE: Movement can be performed while seated on a box/bench if mobility is limited with the squat depth.
- Perform each set with a light weight or as prescribed.
https://youtu.be/K1tgvevtExw?si=l7kZWLFVnmHLU-Kh
1st set: 5 @ 50%
2nd set: 5 @ 50%
3rd set: 5 @ 50%
% of Strict Press
SNATCH BALANCE WORK
E2:00MOM5: Drop Snatch Balance
- Perform each set with a light weight or as prescribed.
- Focus on an aggressive drop into the catch/receiving position of the snatch.
NO DIP THEN DROP!
https://youtu.be/UjnGC5GtjkM?si=g9xYiWtX3tSPYygc
1st set: 3 @ 50%
2nd set: 3 @ 55%
3rd set: 3 @ 60%
4th set: 3 @ 60%
5th set: 3 @ 60%
% of Snatch/Power Snatch
JERK WORK
E1:30MOM5: Tall Split Jerk or Tall Push Jerk
- Perform the movement from the flat/whole foot.
- Perform each set with a light weight or as prescribed.
https://youtu.be/1XDgGpCLMtc
https://youtu.be/gf365quTYIA?si=aoCnv9Rl2K-9zPQu
1st set: 3 @ 50%
2nd set: 3 @ 50%
3rd set: 3 @ 55%
4th set: 3 @ 55%
5th set: 3 @ 55%
% of Split Jerk/ Push Jerk/C&J
CLEAN WORK
E1:30MOM5: Tall Clean or Tall Power Clean
- Perform the movement from flat/whole foot.
- Perform each set with a light weight or as prescribed.
- Focus on an aggressive pull under the bar.
https://youtu.be/F8RpoBQ3M-Y?si=zbfK-YoxjwuA2DQv
https://youtu.be/ACgF6dti040?si=bjai1rWcX19G66o_
1st set: 3 @ 50%
2nd set: 3 @ 50%
3rd set: 3 @ 55%
4th set: 3 @ 55%
5th set: 3 @ 55%
% of Clean/Power Clean