WODs | Raise the Bar Fitness

Olympic Weightlifting

Saturday, August 2nd, 2025 - Olympic Weightlifting 228.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 Band Around the World
B) 10 Band Single Arm Strict Press
C) 10 Band Good Morning
D) 10 Hips CARS or 90-90 Hip Rolls

Barbell Warm Up

Perform each set with the empty bar.
A) 3 Sets: 3 Jerk Drive + 2 Split Jerk
B) 3 sets: 3 Tall Muscle Snatch + 3 Tall Power Snatch w/ 2s pause in catch
C) 3 sets: 3 Tall Muscle Clean + 3 Tall Power Clean

Split Jerk Work

E1:30MOM5
1st set: 3 Jerk Drive + 1 Split Jerk
1st set: 75%
TOTAL 4 REPS
Then…
TOTAL 2 REPS
2nd to 5th set: 1 Jerk Drive + 1 Split Jerk
2nd set: 80%
3rd set: 85%
4th set: 85%
5th set: 85%
% of Split Jerk

Snatch Work

E1:30MOM5
1 Power Snatch + 1 Mid-Hang Power Snatch
TOTAL 2 REPS PER SET
1st set: 75%
2nd set: 80%
3rd set: 85%
4th set: 85%
5th set: 85%
% of Power Snatch or Snatch