Saturday, June 10th 2023 – OLY Foundations Day 123

Warm Up – 3RNFT

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

Snatch Warm Up

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

B) 3 sets: 3 Snatch Balance w/ 2s pause in catch + 3 OHS
w/ empty bar

C) 3 sets: 3 No-Feet Snatch
w/ 50% Snatch

Snatch Work

E130MOM5: 1 Dip Power Snatch with 3s pause in catch + 1 Dip Squat Snatch
60% Snatch/Light

Clean Warm Up

A) 3 sets: 5 Muscle Clean + 5FS
w/ empty bar

B) 3 sets: 3 No-Feet Clean
w/ 50% Clean

Clean Work

E130MOM5: 1 Dip Power Clean w/ 3s pause in catch + 1 Squat Clean
60% Clean/Light