Saturday, December 24th, 2022 – OLY Foundations Day 99

15x PVC Shoulder Rotations
10x Band Pull Apart
8x Band Monster Walks
6x KB Goblet Squats
4x Empty Bar Good Morning

Clean / Press / Jerk Warm Up (Empty Bar)

A) 3x (5 Tall Muscle Clean + 3 Front Squat + 2 Tall Clean)

B) 3x (3 Strict Press + 3 Push Press)

C) 2x (2 Push Jerk + 1 Split Jerk)

Clean Work

A) E130MOM5: 3x No-Feet Clean
50-55% Clean/Very Light

B) E130MOM5: 3x Dip Clean w/ 2s pause in dip
60-65% Clean/Light

Press/Jerk Work

A) E130MOM5: 1x ( 2 Strict Press + 2 Push Press)
60% Press/Light

B) E130MOM5: 1x (2 Push Jerk + 2 Split Jerk)
60% Jerk/Light