Weightlifting Week One


Snatch Push Press + Snatch Balance + OHS + Snatch Balance: (1+1+1+1) x 5

5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”): 5×2. Use straps if you need to and don’t take the weight too heavy if you can’t maintain perfect positions! Pause for 2 seconds at each spot.

EMOM for 10 min (5 “working” sets):

Odd Minutes: 3 High Hang Snatches

Even Minutes: 3 Tall Box Jumps

3 sets:

1 ring dip + 1 Knee Raise on Rings x 5 reps.

KB Side Bends x 20 each side. Slow and controlled.

Forearm plank x 30 seconds.


Jerk Dip + Jerk Balance + Tall Jerk + Jerk: (1+1+1+1) x 5 sets.

*in between sets perform a 30 second handstand hold .

Hang Clean + Front Squat + Clean: (1+2+1) x 2, (1+1+1) x 3

Clean Deadlift to Mid Knee + Clean Pull: (2+3) x 4 sets.

3 sets:

Ab mat sit ups x 25

Push ups x 15

KB Windmill x 5/ side


Snatch Balance: 5×3

in between sets, perform banded face pulls x 20 reps and Pendlay Rows x 10 (lighter)

Behind the Neck Jerk: 5×2

Power Snatch: 3,3,2,2,1,1

3 sets:

Hip extension + 2 arm DB Row (at top of hip extension) (1+2) x 10 reps

Flutter kicks x 60 seconds

Hammer Curls x 10.


Zotts Press: 5,4,3

Snatch Balance + OHS+ Snatch Balance+ OHS: 4 x (1+1+1+1).

Rack Jerk or Jerk Off Blocks: 3,2,2,2,1,1,1. Build to a heavy

DB Bulgarian Split Squats: 3×8 each leg. 

Russian Twists: 3×25. Slow and Controlled. 


Snatch:  Work up to a heavy single for the day.

Clean and jerk: Work up to a heavy single for the day.

Front Squat: Work up to a heavy single in no more than 5 sets

Crossfit Bytown