Saturday, January 7th, 2023 – OLY Foundations Day 101

10x PVC Shoulder Rotations
6x Band Sword Pull Apart (3 per arm)
6x Empty Bar Back Squats
6x Empty Bar Good Morning
4x Alt. Lunge & twist to Hold 2s

Snatch Warm Up

empty bar
A) Muscle Snatch + OHS
3x (5+5)

B) Pressing Snatch Balance + Snatch Balance
3x (2+2)

C) Tall Snatch w/ 2s pause in catch
3×3

Snatch Work

A) E130MOM5: 3x High-Hang Power Snatch + 2x OHS
60% Power Snatch/Light

B) E2:00MOM3: Snatch Position Pull
1x (1 pull to mid +1 pull to power + 1 shrug pull + 1 high pull)
65-70% Snatch

C) E130MOM4: 5x Snatch-Grip Straight Arm Bent Row w/ mod. barbell