WODs | Raise the Bar Fitness

Olympic Weightlifting

Saturday, October 11th, 2025 - Olympic Weightlifting 237.1

Warm Up - 3 Rounds-Not-For-Time

A) 5x 3-5s hold PVC Standing Lat Opener
B) 5 Band Pull Apart
C) 10 Band Monster Walk
D) 10 Standing Hip CARs

BARBELL WARM UP

Complete the below w/ an empty bar.
A) 3 sets: 3 Pause Split Jerk w/ 2s pause dip & 2s pause catch
B) 3 sets: 2 Tall Snatch Drop Power + 2 Tall Snatch Drop Full
C) 3 sets: 3 Tall Clean

SNATCH

E1:30MOM7
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 1 @ 85%
4th set: 1 @ 90%
5th set: 1 @ 95%
6th set: 1 @ 95%
7th set: 1 @ 95%
% of Snatch

C&J

E1:30MOM7
Perform each set as...
1st set 2 Clean + 1 Split Jerk NOTE: Can be adjusted between 70-75% of C&J.
TOTAL 3 REPS PER SET
2nd-7th set: 1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 2 @ 85%
4th set: 2 @ 90%
5th set: 2 @ 95%
6th set: 2 @ 95%
7th set: 2 @ 95%
% of C&J