WODs | Raise the Bar Fitness

Olympic Weightlifting

Saturday, January 25th, 2025 - Olympic Weightlifting 202.1

General Warm-Up

3 Rounds: 10-minute cap
20 PVC Shoulder Rotations/Dislocates
5 Plate OHS w/ light plate
5 Dynamic Squat
10 T-Spine Reach

Barbell Warm Up

5-minute cap
PERFORM W/ EMPTY BAR
A) 3 sets: 4 Pressing Snatch Balance + 2 OHS
B) 3 sets: 3 Tall Snatch
C) 3 sets: 3 Muscle Clean + 3 Tall Clean + 2 Tall Split Jerk

Snatch Work: SNATCH SINGLES

E1:30MOM7
1st: 72%
2nd: 76%
3rd: 80%
4th: 84%
5th: 88%
6th: 84%
7th: 80%
% of Snatch

C&J Work

E1:30MOM9
Work into a heavy C&J for today
Perform each set as....
1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st: 72%
2nd: 76%
3rd: 80%
4th: 84%
5th: 88%
6th: 92%
7th: …
8th: …
9th: …
% of C&J