Saturday, June 17th 2023 – OLY Foundations Day 124

Warm Up – 3RNFT

10x PVC Shoulder Rotations
6x Band Pull Apart
5x Plate OHS w/ light plate
5x Band Good Morning
4x Alt. Lunge & Reach Hold 2s

Clean Warm Up

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

B) 3 sets: 3 No-Feet Clean
w/ 50% Clean

Clean Work

E130MOM5:
3 Dip Squat Clean
60 -> 65 -> 70 -> 75% x 2 sets

OHS Warm Up

A) 3 sets: 2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Balance + 2 OHS
w/ empty bar

OHS Work

E2:00MOM4
Athlete can snatch + OHS or take OHS from rig
5 @ 55-60%
5 @ 60-65%
3 @ 70%
3 @75%
% Snatch/OHS