WODs | Raise the Bar Fitness

Olympic Weightlifting

Saturday, July 19th, 2025 - Olympic Weightlifting 226.1

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

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
3 Jerk Drive + 1 Split Jerk
TOTAL 4 REPS
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Split Jerk

Snatch Work

E1:30MOM5
1 Power Snatch + 1 Mid-Hang Power Snatch
TOTAL 2 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Power Snatch or Snatch