General
Saturday, April 8th, 2023 - OLY Foundations Day 114
Warm Up - 3RNFT
10x PVC Shoulder Rotations
6x Band Pull Apart
5x Plate OHS w/ light plate
4x Spider Man Lunge Hold 2s
6x Band Pull Apart
5x Plate OHS w/ light plate
4x Spider Man Lunge Hold 2s
Snatch Warm Up
A) 3 sets: 5 Muscle Snatch w/ empty bar
B) 3 sets: 3 Halting DL + 2 Shrug Pull + 2 High Pull w/ empty bar
C) 3 sets: 3 Snatch Lands w/ empty bar
Bar is overhead
D) 3 sets: 3 Tall Snatch w/ empty bar
B) 3 sets: 3 Halting DL + 2 Shrug Pull + 2 High Pull w/ empty bar
C) 3 sets: 3 Snatch Lands w/ empty bar
Bar is overhead
D) 3 sets: 3 Tall Snatch w/ empty bar
Snatch Work
E1:30MOM5: 1 Paused Pull + 1 Snatch
(2s Knee + 2s Mid-Thigh + 2s Power then shrug)
65% Snatch
(2s Knee + 2s Mid-Thigh + 2s Power then shrug)
65% Snatch
Clean Warm Up
A) 3 sets: 5 Muscle Clean w/ empty bar
B) 3 sets: 3 Halting DL + 2 Shrug Pull + 2 High Pull
C) 3 sets: 2 Tall Power Clean + 2 Tall Clean w/ empty bar
B) 3 sets: 3 Halting DL + 2 Shrug Pull + 2 High Pull
C) 3 sets: 2 Tall Power Clean + 2 Tall Clean w/ empty bar
Clean Work
E1:30MOM5: 1 Paused Pull + 1 Clean
(2s Knee + 2s Mid-Thigh + 2s Power then shrug)
65% Clean
(2s Knee + 2s Mid-Thigh + 2s Power then shrug)
65% Clean