WODs | Raise the Bar Fitness

Olympic Weightlifting

Saturday, August 16th, 2025 - Olympic Weightlifting 230.1

Warm Up - 3 Rounds-Not-For-Time

A) 5 Band Cuban Press
B) 5 Band Pull Through from Rig
B) 5 Band OHS
C) 10 Alt. World’s Greatest Stretch

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 + 3 Snatch from mid-shin + 3 OHS
C) 3 sets: 3 Muscle Clean + 3 Clean from mid shin + 3 Front Squat

Snatch Work: SNATCH + OHS

E2:00MOM5
Perform each set as....
1st set: 3x (2 Snatch + 1 OHS) @ 60%
This means complete the complex 3x in this set.
TOTAL 9 REPS
NOTE: You may adjust weight if prescribed weight is too heavy. (i.e. 50-55% instead of 60%)
2nd: 2x (2 Snatch + 1 OHS) @ 70%
This means complete the complex 2x in this set.
TOTAL 6 REPS
3rd-5th set: 2 Snatch + 1 OHS @ 75%
TOTAL 3 REPS PER SET
% of Snatch

C&J Work: CLEAN + FRONT SQUAT + JERK

E2:00MOM5
Perform each set as...
1st set: 3x (1 Clean + 1 Front Squat + 1 Split Jerk) @ 60%
This means complete the complex 3x in this set.
TOTAL 9 REPS
NOTE: You may adjust weight if prescribed weight is too heavy. (i.e. 50-55% instead of 60%)
2nd set: 2x (1 Clean + 1 Front Squat + 1 Split Jerk) @ 70%
This means complete the complex 2x in this set.
TOTAL 6 REPS
3rd-5th set: 1 Clean + 1 Front Squat + 1 Split Jerk @ 75%
TOTAL 3 REPS PER SET
% of C&J