General
Saturday, April 15th, 2023 - OLY Foundations Day 115
Warm Up - 3RNFT
10x PVC Shoulder Rotations
6x Band Pull Apart
5x KB Goblet Squat
4x Spider Man Lunge Hold 2s
6x Band Pull Apart
5x KB Goblet Squat
4x Spider Man Lunge Hold 2s
Snatch Warm Up
A) 5 sets: 3x 3-position pull w/empty bar
B) 3 sets: 2 Dip Shrug Pull + 2 Dip High Pull w/ empty bar
C) 3 sets: 3 Snatch Balance
D) 3 sets: 3 Tall Snatch w/ empty bar
B) 3 sets: 2 Dip Shrug Pull + 2 Dip High Pull w/ empty bar
C) 3 sets: 3 Snatch Balance
D) 3 sets: 3 Tall Snatch w/ empty bar
Snatch Work: Snatch Doubles
E130MOM5
60-70% Snatch/Light to Moderate
60-70% Snatch/Light to Moderate
Clean Warm Up
A) 5 sets: 3x 3-position pull w/empty bar
B) 3 sets: 2 Dip Shrug Pull + 2 Dip High Pull w/ empty bar
C) 3 sets: 3 Slow-Mo Clean
wide stance
D) 3 sets: 3 Tall Clean w/ empty bar
B) 3 sets: 2 Dip Shrug Pull + 2 Dip High Pull w/ empty bar
C) 3 sets: 3 Slow-Mo Clean
wide stance
D) 3 sets: 3 Tall Clean w/ empty bar
Clean Work: Clean Doubles
E130MOM5
60-70% Clean/Light to Moderate
60-70% Clean/Light to Moderate