WODs | Raise the Bar Fitness

Olympic Weightlifting

Saturday, February 28th, 2026 - Olympic Weightlifting 257.1

General Warm-Up

2 Rounds: 10 minute cap
A) 10x Band Pull Apart
B) 10x Plate Halo w/ light plate
C) 10x Plate OHS w/ light plate
D) 10x Hip Circles (5 per leg)

SNATCH WARM UP

EMOM3
- Perform each set, with the empty bar, as...
3 Tall Snatch w/2s hold in catch

SNATCH WORK

E2:00MOM10
- Work into 1RM Snatch or establish a new 1RM Snatch.
- If you miss a lift, move on to the next set.
Do no try again in the same set.
Give yourself the necessary rest per set.
1st set: 3 @ 65%
2nd set: 2 @ 70%
3rd set: 1 @ 75%
4th set: 1 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 90%
7th set: 1 @ 95%
8th set: 1 @ 100%
9th set: 1 @ …
10th set: 1 @ …
% of Snatch
REST: 5:00
- Take this time to rest/nervous pee/hydrate before the C&J!

C&J WARM UP

EMOM3
- Perform each set, with the empty bar, as...
3 Tall Clean + 2 Split Jerk w/ 2s hold in catch
TOTAL 5 REPS PER SET

C&J WORK

E2:00MOM10
- Work into a MAX C&J or establish a new MAX C&J
- If you miss a lift, move on to the next set.
Do no try again in the same set.
Give yourself the necessary rest per set.
- Perform each set as...
1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st set: 1+1 @ 65%
2nd set: 1+1 @ 70%
3rd set: 1+1 @ 75%
4th set: 1+1 @ 80%
5th set: 1+1 @ 85%
6th set: 1+1 @ 90%
7th set: 1+1 @ 95%
8th set: 1+1 @ 100
9th set: 1+1 @ …
10th set: 1+1 @ …
% of C&J
REST: 10:00
- Take this time to rest/nervous pee/hydrate before the Back Squat!