Saturday, October 3rd, 2026 - Olympic Weightlifting 285.1
General Warm-Up
2 Rounds: 10 minute cap
A) 6x Plate Front Raise
B) 6x Plate OHS
C) 6x Good Morning w/ empty bar
D) 6x 90-90 Hip Rolls
Strength
PUSH PRESS & JERK WORK
E1:30MOM4: Push Press + Jerk
- Perform each set as...
2 Push Press + 1 Split Jerk/1 Push Jerk
TOTAL 3 REPS PER SET
1st set: 3 @ 60%
2nd set: 3 @ 60%
3rd set: 3 @ 65%
4th set: 3 @ 65%
% of Push Press
SNATCH TECHNIQUE PRIMER/WARM UP
E2:00MOM2: Tempo/Slow Snatch Pull
- Perform each set with a 5s tempo pull to allow focus on positions of the pull.
- Aim to reach full leg extension at the top of the pull.
1st set: 3 @ 60%
2nd set: 3 @ 60%
% of Snatch/Power Snatch
SNATCH WORK
E2:00MOM4: Tempo/Slow Pull Snatch
- Perform each set with a 5s tempo pull to allow focus on positions of the pull.
- Aim to reach full leg extension at the top of the pull.
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 2-3 @ 75%
4th set: 2-3 @ 75%
% of Snatch/Power Snatch
CLEAN TECHNIQUE PRIMER/WARM UP
E2:00MOM2: Tempo/Slow Clean Pull
- Perform each set as with a 5s tempo pull to allow focus on positions of the pull.
- Aim to reach full leg extension at the top of the pull.
1st set: 3 @ 60%
2nd set: 3 @ 60%
% of Clean/Power Clean
CLEAN WORK
E2:00MOM4 OR REST 2:00 PER SET
- Perform each set with a 5s tempo pull to allow focus on positions of the pull.
- Aim to reach full leg extension at the top of the pull.
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 2-3 @ 75%
4th set: 2-3 @ 75%
% of Clean