WODs

Bootcamp

Thursday, June 12th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
90/90 Hip Switches
Alternating Groiners
Ankle Stretch per Side
Hip Flexor Stretch per Side
Prayer Stretch
Wrist Stretch
Squat Hold Push Out the Knees With Elbows
Pogo Hops
On Coaches Call Out
5 Reps Bodyweight Squat
5 Reps PVC Pass Through
5 Reps PVC Overhead Squat
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
5 Box Step Ups per Side
3 Box Jump Overs
30 Seconds Skipping or Double Unders

Strength

Hang Snatches
Sets x Reps: 5 sets x 1 reps @ 80% 1 rep max / E2MOM
Snatch Balance
Sets x Reps: 4 sets x 1 reps / E1.5MOM

WOD

Workout Format
3 Rounds For Time
Competitive
20 Box Jump Overs (24/20)
50 Double Unders
Performance
20 Box/Plate Jump Overs (20/16)
50 Double Unders or 80 Single Unders
Lifestyle
20 Plate Jump Overs
50 Single Unders or Hops

Notes

Stimulus: This Is a Light and Quick Power Workout. Move as Quickly as You Can Through the Box Jumps and Scale the Skipping to a Level You Won’t Trip Too Often.
Strength

Wednesday, June 11th, 2025 – Bench Press

General Warm-Up

Every Minute on the Minute
Arm Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Resistance Push Up
Pvc Bench Press (2-2-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Prone W Raises
5 Reps: Prone W Raises
5 Reps: Feet up Bench Press
5 Reps: Feet up Bench Press
3 Reps Bench Press @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom
3 Reps Bench Press @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom

Strength

Movement: Bench Press
Every 2 Minute on the Minute X 5 Minutes
2-4 Reps @ 75-80% 1 Rep Max
Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.

Accessory

3 Rounds EMOM
6 Reps: Close Grip Bench Press
8 Reps: Dumbbell Bent Over Row
8 Reps: Tricep Push Up
20 seconds: Hollow Body Flutter Kicks with Dumbbell Press Hold
15 Reps: Band Face Pulls
Bootcamp

Wednesday, June 11th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Arm Circles
Wrist Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Overhead Press
Dead Hang
Scap Pull Ups
Scap Push Ups
On Coaches Call Out
5 Reps: Dip and Drive
5 Reps: Tall Split Jerk
5 Reps: Split Stance Push Press
5 Reps: Split Jerk with a 3 second pause in the catch
30 Second Kip Swing
20 Second Leg Raise or Knee Raise
6 Reps Toes to Bar or Scaled Equivalent

Strength

Split Jerk
Sets x Reps: 5 sets x 1 Rep @ 88% / E2MOM
Bench Press
Sets x Reps: 1 sets x AMRAP reps @ 70% 1 Rep Max

WOD

Workout Format
AMRAP 12
COMPETITVE
25 Toes to Bar
25 Push Ups
Performance
25 Hanging Leg Raises
25 Elevated or Knee Push Ups
Lifestyle
25 Sit Ups or Leg Raises
25 Elevated or Knee Push Ups

Notes

Stimulus: This High Volume Workout Will Force You to Break the Movements Into Smaller Sets at Some Point. Try to Do Big Sets as Best as You Can So Break Well Before Failure.
Bootcamp

Tuesday, June 10th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Alternating lunge with a twist
Dynamic squat stretch
Cat Cow Stretch
Wrist stretch
Prayer Stretch
Front rack mobilization
On Coaches Call Out
5 reps Empty bar clean grip deadlift to knee
5 reps Empty bar high pull from hip
5 reps Empty bar hang muscle clean
5 reps Empty bar tall hang power cleans
5 reps Empty bar hang power cleans
3 Reps Lunges per side

Strength

Hang Clean
Sets X Reps: 5 Sets X 1 Reps @ 80% 1 Rep Max / E2MOM
Clean Pulls
Sets X Reps: 4 Sets X 1 Reps @ 100% 1 Rep Max / E2MOM

WOD

Workout Format
21-15-9
Competitive
Hang Clean (135/95)
26 Alternating Lunges
Performance
Hang Clean (95/65)
26 Alternating Lunges
Lifestyle
Hang Clean
26 Assisted Alternating Lunges

Notes

Stimulus: This Is a Quick High Speed Workout. You Should Pick a Weight You Can Perform Cleans No Problem Mostly Unbroken.
Strength

Monday, June 9th, 2025 – Squat Class

General Warm-Up

Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge with Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Glute Bridge With Tempo (2-0-2-1) (Lowering - Bottom - Raise - Top)
Band Resistance Lateral Walks
Temp Cobra Squats (3 second pause at the bottom)
On Coaches Call Out
5 Reps: Goblet Squats
5 Reps: Goblet Squats
5 Reps: Empty Barbell Squats
5 Reps: Empty Barbell Squats
3 Reps Back Squats @ ~40% 1 RM with a 2 seconds pause at the bottom
3 Reps Back Squats @ ~40% 1 RM with a 2 seconds pause at the bott

Strength

Back Squat

Movement: Back Squat
Every minute on the minute x 10 minutes
1) 2-4 Reps @ 75-80% 1 Rep Max
2) Rest

Accessory

Accessory Movements
3 Rounds E1.5MOM
6 Reps: Front Squats
8 Reps: Dumbbell Romanian Deadlift
8 Reps: Bulgarian Split Squat Right
8 Reps: Bulgarian Split Squat Left
10 Reps: Hollow Hold Knee Tuck
Bootcamp

Monday, June 9th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge with Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Calf Stretch (switch half way)
Cat Cows
Wrist Rolls
On Coaches Call Out
30 Seconds Skipping or Double Unders
5 Reps: Goblet Squats
5 Reps: Empty Barbell Front Squats
3 Reps: Barbell Front Squats @ 40% with a 2 second pause at the bottom
3 Reps: Burpees

Strength

Front Squat
Sets x Reps: 4 sets x 2 reps @ 88% 1 Rep Max / E2MOM
Front Squat (3 sec eccentric)
Sets x Reps: 2 sets x 2 reps @ 75% 1 Rep Max / E2MOM

Strength

Stimulus: This Is an Ascending Weight Ladder, Do the Front Squat From the Rack and Rest as Needed. the Weight Should Be About 55% of Your 1 Rep Max.

WOD

Workout Format
AMRAP 8 Minutes ~ In Pairs ~ YGIG
Competitive
5 Front Squats Each (155/105)
10 Burpees Each
50 Double Unders Each
*Add 10LB to the Front Squat Each Round.
Performance
5 Front Squats Each (95/65)
10 Burpees Each
50 Double Unders or 85 Single Unders Each
*Add 10LB to the Front Squat Each Round.
Lifestyle
5 Front Squats Each (95/65)
10 Burpees Each
50 Double Unders or 85 Single Unders Each
*Add 10LB to the Front Squat Each Round.
Strength

Sunday, June 8th, 2025 – Overhead Press

General Warm-Up

Every Minute on the Minute X 6 Minutes
Wall Slides
Pvc Shoulder Dislocates
Arm Circles
Scap Push UPS
Band Scap Squeeze Press Outs
Pvc Overhead Press (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Seated Dumbbell Z Press
5 Reps: Seated Dumbbell Z Press
5 Reps: Kneeling Dumbbell Overhead Press
5 Reps: Kneeling Dumbbell Overhead Press
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhead
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhe

Accessory

Accessory Movements
3 Rounds Emom
6 Reps: Seated Dumbbell Overhead Press
15 Reps: Band Tricep Press Down
10 Reps: Ring Rows
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
30 Seconds: Deadbug

Notes

3 Rounds EMOM
6 Reps: Seated Dumbbell Overhead Press
15 Reps: Band Tricep Press Down
10 Reps: Ring Rows
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
30 seconds: Deadbug
Olympic Weightlifting

Saturday, June 7th, 2025 – Olympic Weightlifting 219.2

Accessory

A) Supinated Bent Over Row
E1:30MOM3: TOTAL 10 REPS PER SET
Perform each set with moderate barbell.
NOTE: Weight should be manageable for all reps.
B) Pike Lift Over
3 sets: 1:30 EFFORT + 1:00 REST
Perform to failure or to 1:30 per set.

Clean Work

E1:30MOM4
Perform each set as...
1 Clean Pull + 1 Hang Clean + 1 Clean
TOTAL 3 REPS
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
% of Clean

Back Squat

E2:30MOM4
TOTAL 4 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
% of Back Squat
Olympic Weightlifting

Saturday, June 7th, 2025 - Olympic Weightlifting 219.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 PVC Shoulder Rotations
B) 10 Band Shoulder Press
C) 20 Band Monster Walks
D) 10 Dynamic Squat Stretch

Barbell Warm Up

Perform each set with the empty bar.
A) 3 sets: 3 Jerk Balance + 3 Tall Split Jerk
B) 3 sets: 3 Snatch Deadlift + 3 Tall Muscle Snatch + 3 Tall Snatch
C) 3 sets: 3 Clean Deadlift + 3 Tall Muscle Clean + 3 Tall Clean

Split Jerk Work

E2:30MOM4
Perform each set w/ 2s pause dip + 2s pause catch
TOTAL 4 REPS
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
% of Split Jerk

Snatch Work

E1:30MOM4
Perform each set as…
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
TOTAL 3 REPS
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
% of Snatch
Strength

Friday, June 6th, 2025 – Deadlift

General Warm-Up

Every Minute on the Minute X 6 Minutes
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
Pvc Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Pvc on the Back Hinge Drill
5 Reps: Pvc Romanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
5 Reps: Empty Bardeadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee

Accessory

3 Rounds EMOM
6 Reps: Barbell Stiff Leg Deadlift
8 Reps: Single Arm Explosive Dumbbell Row Right (Kroc Row)
8 Reps: Single Arm Explosive Dumbbell Row Left (Kroc Row)
20 seconds: Forward/Backward Bear Crawl
20 seconds: Hanging Knee Raise or Lying Leg Raises

Deadlift

Movement: Deadlift
Every Minute on the Minute X 12 Minutes
1) 2-4 Reps @ 75-80% 1 Rep Max
2) Rest
Bootcamp

Friday, June 6th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Bird Dogs
Scap Push Ups
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: PVC on the Back Hinge Drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
5 Reps: Box Step Up
5 Reps: Sit Up
200M Row

Strength

Deadlift
Sets X Reps: 1 Sets X AMRAP Reps @ 70% 1 Rep Max

WOD

Workout Format
For Time
Competitive
1500M Row
100 Box Step Overs (24/20)
50 Sit Ups
Performance
1300M Row
100 Box Step Overs
50 Sit Ups
Lifestyle
1000M Row
100 Plate Step Overs
50 Crunches

Notes

Stimulus: This Is a Cardio and Muscle Endurance Workout. Take Your Time Chipping Away at the Reps, and Give Your Hip Flexors a Good Stretch After.
Bootcamp

Thursday, June 5th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
90/90 Hip Switches
Alternating Groiners
Ankle Stretch per Side
Hip Flexor Stretch per Side
Prayer Stretch
Wrist Stretch
Squat Hold Push Out the Knees With Elbows
On Coaches Call Out
5 Reps Bodyweight Squat
5 Reps PVC Pass Through
5 Reps PVC Overhead Squat
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
3 Empty Bar Snatch Drop
5 Reps: Dip and Drive
5 Reps: Tall Split Jerk
5 Reps Empty Bar Hang Muscle Clean
5 Reps Empty Bar Tall Hang Power Cleans
5 Reps Empty Bar Hang Power Cleans
5 Reps Empty Bar Full Power Cleans
3 Reps: Empty Bar Clean and Jerk

Strength

Full Snatches
Sets X Reps: 5 Sets X 2 Reps @ 80% 1 Rep Max / E2MOM
Snatch Pull
Sets X Reps: 4 Sets X 2 Reps @ 95% / E2MOM

WOD

Workout Format
AMRAP
2 Minutes Work/2 Minutes Rest x 3 Rounds
Competitive
12/9 Cal Echo Bike
Max Clean and Jerk (95/65)
Performance
9/6 Cal Echo Bike
Max Clean and Jerk (75/45)
Lifestyle
35 Seconds Echo Bike
Max Clean and Jerk

Notes

Stimulus: This Is Meant to Push You to Cycle the Barbell Under Fatigue. You Get a Long Rest After Your Set, Try Your Best to Recover.
Strength

Wednesday, June 4th, 2025 – Bench Press

General Warm-Up

Every Minute on the Minute
Arm Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Resistance Push Up
Pvc Bench Press (2-2-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Prone W Raises
5 Reps: Prone W Raises
5 Reps: Feet up Bench Press
5 Reps: Feet up Bench Press
3 Reps Bench Press @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom
3 Reps Bench Press @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom

Strength

Movement: Bench Press
Every minute on the minute x 12 minutes
1) 2-4 Reps @ 75-80% 1 Rep Max
2) Rest
Coaching Notes: Focus on maintaining solid form and bracing throughout each set, ensuring controlled reps and steady progression in load, don't sacrifice technique for weight, especially as you approach your 5RM.

Accessory

Accessory Movements
3 Rounds EMOM
6 Reps: Close Grip Bench Press
8 Reps: Dumbbell Bent Over Row
8 Reps: Tricep Push Up
20 Seconds: Hollow Body Flutter Kicks With Dumbbell Press Hold
15 Reps: Band Face Pulls
Bootcamp

Wednesday, June 4th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Arm Circles
Wrist Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Overhead Press
Dead Hang
Scap Pull Ups
Scap Push Ups
On Coaches Call Out
5 Reps: Dip and Drive
5 Reps: Tall Split Jerk
5 Reps: Split Stance Push Press
5 Reps: Split Jerk with a 3 second pause in the catch
5 Reps: Squats to Med Ball
5 Reps: Air Squats
5 Reps: Push-ups
5 Reps: pull ups,jumping pull ups, or ring rows
200m run

Strength

Split Jerk
Sets x Reps: 6 sets x 1 Rep @ 85% / E2MOM
Bench Press
Sets x Reps: 1 sets x AMRAP reps @ 65% 1 Rep Max

WOD

Workout Format
AMRAP 15
COMPETITVE
Buy In: 800m run
15 Air Squats
10 Push Ups
5 Pull Ups
Performance
Buy In: 600m Run
15 Air Squats
10 Elevated or Knee Push Ups
5 Jumping Pull Ups
Lifestyle
Buy In: 400m Run
15 Bodyweight Box Squats
10 Elevated or Knee Push Ups
5 Ring Rows

Notes

Coaching Notes:
Stimulus: This is a bodyweight workout, you’ll test your muscular endurance. Break far before failure but push to take short breaks.
Bootcamp

Tuesday, June 3rd, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Alternating lunge with a twist
Dynamic squat stretch
Cat Cow Stretch
Wrist stretch
Prayer Stretch
Front rack mobilization
On Coaches Call Out
5 reps Empty bar clean grip deadlift to knee
5 reps Empty bar high pull from hip
5 reps Empty bar hang muscle clean
5 reps Empty bar tall hang power cleans
5 reps Empty bar hang power cleans
5 reps Empty bar full power cleans
5 reps: Empty bar Front Squat
5 reps: Empty Bar Push Press
5 Reps: Empty Bar Thrusters
3 Reps: burpees

Strength

Clean
Sets x Reps: 5 sets x 2 reps @ 85% 1 rep max / E2MOM
Clean Pulls
Sets x Reps: 4 sets x 2 reps @ 95% 1 rep max / E2MOM

WOD

Workout Format
4 Rounds For Time
Competitive
10 Thrusters (95/65)
10 Burpee Over Bar
Performance
10 Thrusters (45/35)
10 Burpee Over Bar
Lifestyle
10 Thrusters
10 Elevated or No Pushup Burpee

Notes

Stimulus: This is a quick lung burner, the weights should be light enough you can go unbroken every round.
Strength

Monday, June 2nd, 2025 – Squat Class

General Warm-Up

Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge with Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Glute Bridge With Tempo (2-0-2-1) (Lowering - Bottom - Raise - Top)
Band Resistance Lateral Walks
Temp Cobra Squats (3 second pause at the bottom)
On Coaches Call Out
5 Reps: Goblet Squats
5 Reps: Goblet Squats
5 Reps: Empty Barbell Squats
5 Reps: Empty Barbell Squats
3 Reps Back Squats @ ~40% 1 RM with a 2 seconds pause at the bottom
3 Reps Back Squats @ ~40% 1 RM with a 2 seconds pause at the bottom

Strength

Back Squat

Movement: Back Squat
Every minute on the minute x 10 minutes
1) 2-4 Reps @ 75-80% 1 Rep Max
2) Rest

Accessory

Accessory Movements
3 Rounds E1.5MOM
6 Reps: Front Squats
8 Reps: Dumbbell Romanian Deadlift
8 Reps: Bulgarian Split Squat Right
8 Reps: Bulgarian Split Squat Left
10 Reps: Hollow Hold Knee Tuck
Bootcamp

Monday, June 2nd, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge with Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Cat Cows
Wrist Rolls
Dead Hang
Scap Push Ups
On Coaches Call Out
5 Reps: Goblet Squats
5 Reps: Empty Barbell Front Squats
5 Reps: Push Ups
5 Reps: Empty Bar Floor Press
5 Reps: Cobra Good Morning
5 Reps: Empty Bar Deadlift
5 Reps: Hanging or Lying Knee Raises
5 Reps: Hanging or Lying Toes to Bar or Leg Raises

Strength

Front Squat
Sets x Reps: 5 sets x 2 reps @ 85% 1 Rep Max / E2MOM
Front Squat (3 sec eccentric)
Sets x Reps: 3 sets x 2 reps @ 70% 1 Rep Max / E2MOM

WOD

Workout Format
AMRAP 10 Minutes ~ In Pairs Split Work
Competitive
6 Bench Press (185/120)
12 Deadlifts (305/200)
18 Toes to Bar
Performance
6 Bench Press (135/95)
12 Deadlifts (225/145)
18 Hanging Leg Raises
Lifestyle
6 Bench Press
12 Deadlifts
18 Sit ups

Notes

Coaching Notes:
Stimulus: This is a heavy barbell workout, you get a short rest while your partner works so you should be able to do your portion of the reps unbroken for a while.
Strength

Sunday, June 1st, 2025 – Overhead Press

General Warm-Up

Every Minute on the Minute X 6 Minutes
Wall Slides
Pvc Shoulder Dislocates
Arm Circles
Scap Push UPS
Band Scap Squeeze Press Outs
Pvc Overhead Press (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Seated Dumbbell Z Press
5 Reps: Seated Dumbbell Z Press
5 Reps: Kneeling Dumbbell Overhead Press
5 Reps: Kneeling Dumbbell Overhead Press
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhead
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhe

Accessory

Accessory Movements
3 Rounds Emom
6 Reps: Seated Dumbbell Overhead Press
15 Reps: Band Tricep Press Down
10 Reps: Ring Rows
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
30 Seconds: Deadbug

Notes

Main Strength Movement
Movement: Overhead Shoulder Press
Every Minute on the Minute X 12 Minutes
1) 3-5 Reps @ 65-70% 1 Rep Max
2) Rest
Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.
Olympic Weightlifting

Saturday, May 31st, 2025 - Olympic Weightlifting 218.2

Accessory

A) Supinated Bent Over Row
E1:30MOM3: TOTAL 10 REPS PER SET
Perform each set with moderate barbell.
NOTE: Weight should be manageable for all reps.
B) Pike Lift Over
3 sets: 1:30 EFFORT + 1:00 REST
Perform to failure or to 1:30 per set.

Clean Work

E1:30MOM6
Perform each set as...
1 Clean Pull + 1 Hang Clean + 1 Clean
TOTAL 3 REPS
1st set: 75%
2nd set: 75%
3rd set: 75%
4th set: 75%
5th set: 75%
6th set: 75%
% of Clean

Back Squat

E3:00MOM4
TOTAL 6 REPS PER SET
1st set: 75%
2nd set: 75%
3rd set: 75%
4th set: 75%
% of Back Squat
Olympic Weightlifting

Saturday, May 31st, 2025 - Olympic Weightlifting 218.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 PVC Shoulder Rotations
B) 10 Band Shoulder Press
C) 20 Band Monster Walks
D) 10 Dynamic Squat Stretch

Barbell Warm Up

Perform each set with the empty bar.
A) 3 sets: 3 Jerk Balance + 3 Tall Split Jerk
B) 3 sets: 3 Snatch Deadlift + 3 Tall Muscle Snatch + 3 Tall Snatch
C) 3 sets: 3 Clean Deadlift + 3 Tall Muscle Clean + 3 Tall Clean

Split Jerk Work

E2:30MOM6
Perform each set w/ 2s pause dip + 2s pause catch
TOTAL 4 REPS
1st set: 70%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Split Jerk

Snatch Work

E1:30MOM6
Perform each set as…
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
TOTAL 3 REPS
1st set: 75%
2nd set: 75%
3rd set: 75%
4th set: 75%
5th set: 75%
6th set: 75%
% of Snatch
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