Workout of the Day

CrossFit (Games) Olympic Total

Written By Charleh Knighton  |  Clean & Jerk 

Olympic Weight Lifting Total

Snatch Clean and Jerk
15:00 time cap for each

WODprep Strategy Top Tips:

This workout consists of two Olympic weightlifting movements: Snatch and Clean and Jerk. Athletes have a 15-minute time cap to establish their heaviest successful lift for both the Snatch and the Clean and Jerk.

Snatch Technique Focus:
Focus on technique over raw strength. Snatch requires precise positioning, timing, and speed. Use your hips and legs to generate power and ensure a solid overhead lockout.

Clean Technique:
Focus on a strong and controlled first pull to set up a successful clean. Use your hips and legs to generate momentum and get under the bar quickly during the catch.

Jerking Efficiency:
In the jerk, focus on a solid split or power jerk technique. Keep your core engaged and use your legs to drive the bar overhead. Speed and precision are key to a successful jerk.


Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!

Download our free shoulder warm up
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