Sunday – Second Main Olympic Lifting Day

Morning – Activation (After Mobility)

1. Floor Mobility

Your usual rolling, stretching, and thread-the-needle routine.

2. Light Activation + Rotator Cuff

• Banded glute / squat pattern – 16 reps × 1 set
• Pallof press – 8 reps × 1 set
• Light ankle and thoracic mobility as needed
• Face pulls – 10–12 reps (light)

Goal: switch everything on, not tire it out.

Afternoon – Main Olympic Lifting Session #2

• Snatch – volume or heavier singles, depending on how you feel
• Clean & jerk – technique, then working sets
• Pulls (snatch and/or clean pulls) – focused strength work
• Optional squats depending on how the knee feels
• Light split jerk balance / footwork drills

Finish with a short lying “JC reset” to calm the system and help recovery.