Saturday, November 7th, 2026 - Olympic Weightlifting 289.1
General Warm-Up
2 Rounds: 10 minute cap
A) 8x Bent Over Band Pull Apart
B) 8-10x Forward Shoulder Circles w/ light plates
C) 8x Elevated Hip Hikes from plate/riser/step w/ light dumbbell (4 per side)
D) 8x Banded Leg Extension
E) 8x Alternating Squat Thoracic Rotations
Strength
SNATCH TECHNIQUE PRIMER/WARM UP
E2:00MOM2: Snatch Pull to Hold + Snatch
- Perform each set as...
3 Pull to Hold + 1 Snatch
TOTAL 4 REPS
NOTE: This is a warm up. Adjust weights where necessary.
1st set: 60%
2nd set: 65%
% of Snatch
SNATCH WORK
E2:00MOM4: Snatch
1st set: 2-3 @ 70%
2nd set: 2-3 @ 75%
3rd set: 1-2 @ 80%
4th set: 1-2 @ 85%
% of Snatch/Power Snatch
C&J TECHNIQUE PRIMER/WARM UP
E2:00MOM2: Clean Pull to Hold + Clean + Jerk
- Perform each set as...
2 Pull to hold + 1 Clean + 1 Jerk/1 Push Jerk
TOTAL 4 REPS
NOTE: This is a warm up. Adjust weights where necessary.
1st set: 60%
2nd set: 65%
% of C&J
C&J WORK
E2:00MOM4: C&J
1st & 2nd set: 2 Clean + 1 Split Jerk/1 Push Jerk
TOTAL 3 REPS PER SET
3rd & 4th set: 1 Clean + 1 Split Jerk/1 Push Jerk
TOTAL 2 REPS PER SET
1st set: 70%
2nd set: 75%
3rd set: 80%
4th set: 85%
% of C&J