Saturday, December 31st, 2022 – OLY Foundations Day 100

10x PVC Shoulder Rotations
8x Band Strict OH Press
6x Band Good Morning
6x Band Monster Walks

Snatch Warm Up

*empty bar*
A) 3x (3 pull to mid + 3 Muscle Snatch + 3 OHS)

B) Snatch Grip Push Press + Pressing Snatch Balance
3x (2+2)

C) Snatch Balance
3×2

Snatch Work

A) EMOM3: 3x No-Feet Snatch
50-55% Snatch/Very Light

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

C) E130MOM4: 3x Snatch Segmented Pull
2s knee + 2s mid + 2s power then shrug
70% Snatch