Saturday, April 6th, 2024 – OLY Foundations Day 163

Warm Up – 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x PVC/Empty Bar Front/Back Rack Floss
10x Band 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

E2:30MOM5
2 Hang Power Snatch + 3 OHS
1st set: 65%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
% of Snatch

Snatch Balance

E1:30MOM5
3x
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 75%
% of Snatch