Saturday, January 28th, 2023 – OLY Foundations Day 104

10x PVC Shoulder Rotations
6x Band Strict OH Press
6x Empty Bar Back Squats
6x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s

Clean Warm Up

empty bar
A) 3 sets: 5 Muscle Clean + 5 Front Squat

B) 5 sets of 3 Slow-Mo Clean

C) 3 sets: 2 Tall Power Clean + 2 Tall Clean

Clean Work

A) E130MOM5: 4x No-Feet Clean
50% Clean/ Very Light

B) E130MOM4: 3x Dip/High-Hang Clean
55-60% Clean/Light

C) E130MOM3: 2 Clean (from floor)
65% Clean/Light

Front Squat

5 sets: 1:00 Effort + 1:30 Rest
2x 5s Tempo Squat + 1 Front Squat
65-70% Front Squat