Saturday, June 24th 2023 – OLY Foundations Day 125

Warm Up – 3RNFT

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

Press/Jerk Warm Up

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

B) 3 sets: 3 Jerk Balance
w/ empty bar

C) 3 sets: 3 Tall Split Jerk w/3s pause in catch

Split Jerk Work

E130MOM5: 3x 2s Dip + 2s pause in catch
60% Split Jerk/Light

E130MOM5: 2 Split Jerks
65-70% Split Jerk/Light to Moderate

Clean Pull Work

E2:00MOM4: 4 Deficit Pulls
70-75% Clean