Saturday, March 30th, 2024 – OLY Foundations Day 162

Warm Up – 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x PVC/Empty Bar Front Rack Floss
10x Band OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s

Snatch Warm Up: 10 Minutes

A) 3 sets : 3 Snatch Deadlift + 3 Mid-Thigh Muscle Snatch
w/ empty bar

B) 3 sets:
3 Tall Snatch w/ 3s pause in catch + 3 OHS
w/ empty bar

Snatch Work

E2:30MOM6
1 Hang Snatch + 1 OHS + 1 Snatch + 1 OHS
1st set: 65%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Snatch

Snatch Deadlift

E2:00MOM3
4x 85-100%/Heavy
% of Snatch