Names you need to know: Pyrros Dimas

Pyrros Dimas (b. 1971) is an outstanding athlete of modern generation of weightlifters as well as in the history of this sport of all time. He won gold medals at three Olympics: in Barcelona in 1992, in Atlanta in 1996 and in Sydney in 2000.

Dimas was born as Pirro Ohima in Albania. In 1991, he went to Greece on the pretext that he needed a surgery, but stayed in Greece and became a Greek national hero for his brilliant performance at the Olympics and top world competitions. Along with three gold medals at the Olympics, he won the world championships in 1993, 1995 and 1998.

After his win in Atlanta, he announced he would win again in Sydney and in Athens in 2004. His quest for Olympic gold was successful in Sydney. Before the 2004 Olympics in Athens, he had a knee surgery and then injured his wrist literally a few days before the competion. Against all expectation, on August 21, 2004, in front of a cheering crowd of his fellow Greeks, 33-year-old Pyrros Dimas captured his fourth Olympic medal.

Warmup
Dynamic Athletic Movement

Alternate with a partner
4x each (12 minute limit, this should take less than 10 minutes)
Barbell complex*
3 deadlift
3 hang power clean
3 front squat
3 push press
3 back squat

*first set with empty barbell, after that add a little weight–most guys should use 95#, most women 65#

Lift
5 x 3 @ 75%
Clean and Jerk

If you don’t have a current 1RM jerk, use your push press 1RM as the base instead.
1RM calculator from exrx.com

Conditioning
AFAP
30-20-10
Kettlebell Swings
Push-ups
Sit-ups