Saturday, March 11th, 2023 – OLY Foundations Day 110

Warm Up – 3RNFT

10x PVC Shoulder Rotations
6x Band Pull Apart
5x Empty Bar Front Squats
4x Spider Man Lunge Hold 2s

Clean/Press/Jerk Warm up

A) 3 sets: 5 Muscle Clean + 5 Strict Press w/ empty bar

B) 3 sets: 2 Push Press + 2 Push Jerk w/ empty bar

C) 3 sets: 3s Tempo Split Jerk w/ 2s pause in catch w/ empty bar

D) 3 sets: 3 Tall Clean w/ empty bar

C&J Work

A) E130MOM5: 3 Power Clean/Squat Clean + 1 Push Jerk/Split Jerk w/ 2s pause in catch
55-60% C&J/Very Light

B) E130MOM5: 2 Power Clean/Squat + 1 Push Jerk/Split Jerk w/ 2s pause in catch
60-65% C&J/Light

C) E2:00MOM3: 2 Clean Halting Deadlift + 1 Clean Shrug Pull
75% Clean/Moderate