Saturday, January 14th, 2023 – OLY Foundations Day 102

10x PVC Shoulder Rotations
6x Band Sword Pull Apart (3 per arm)
6x Band Monster Walks
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) Snatch Balance
3×3

C) Cfit Barbell Cycling Skillwork
1. High Hang Snatch 5×3
2. Touch n Go/TNG Snatch 5×3

Snatch Work: Barbell Cycling

Power or Full Snatch
A) EMOM5: 5x High-Hang Snatch
50% Snatch/Very Light

B) EMOM5: 5x Touch ‘n’ Go/TNG Snatch
55% Snatch/Very Light

Clean Warm Up

empty bar
A) Muscle Clean + Front Squat
3x (5+5)

B) Cfit Barbell Cycling Skillwork
1. High-Hang Clean 5×3
2. Touch n Go/TNG Clean 5×3

Clean Work: Barbell Cycling
Power or Full Clean
A) EMOM5: 5x High Hang Clean
50% Clean/Very Light

B) EMOM5: 5x Touch n Go/TNG Clean
55% Clean/Very Light

Back Squat

E130MOM4
6 @ 70% Back Squat