Saturday, January 21st, 2023 – OLY Foundations Day 103

10x PVC Shoulder Rotations
6x Band Apart
6x Band Strict Press
6x Band Monster Walks
6x Empty Bar Good Morning
4x Alt. Lunge & Twist to Hold 2s

Press / Jerk / Clean

empty bar
A) Strict Press
3 sets of 5

B) Push Press Cycling Skill Work
1. Technique: 3 sets of 5
2. Cycling Skill Work: 3 sets of 3

C) Push Jerk
1. Technique: 3 sets of 5
2. Cycling Skill Work: 3 sets of 3

D) Clean/Power Clean
1. Technique: 3 sets: 5 -> 3 -> 2
2. TNG Clean Skill Work: 3 sets of 3 50% Clean/Power Clean/ Very Light

E) Clean + Push Press/Push Jerk Cycling
E130MOM5
2x (1 Clean + 1 Push Press/Push Jerk)
Perform the sequence without dropping the bar