Saturday, April 20th, 2024 – OLY Foundations Day 165

Warm Up – 3 Rounds, 10 Minutes

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

Snatch Warm Up: 10 Minutes

A) 3 sets : 5 Mid-Thigh Muscle Snatch
w/ empty bar

B) 3 sets: 3 Dip Power Snatch + 3 OHS
w/ empty bar

Snatch Work

E1:30MOM5
3x Snatch
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Snatch

Snatch Balance w/ 2s pause in catch
E1:30MOM5
1st set: 3x 65%
2nd set: 3x 70%
3rd set: 3x 75%
4th set: 2x 80%
5th set: 2x 85%
% of Snatch