Strength
Saturday, August 12th 2023 - OLY Foundations Day 132
Warm Up - 3RNFT
10x PVC Shoulder Rotations
6x Band Pull Apart
5x Band OHS
5x Empty Bar Good Morning
4x Cossack Squat Hold 2s
6x Band Pull Apart
5x Band OHS
5x Empty Bar Good Morning
4x Cossack Squat Hold 2s
Snatch Warm Up
A) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance
w/ empty bar
B) 3 sets: 1 Snatch Deadlift + 1 Dip Shrug Pull + 1 Dip High Pull
w/ empty bar
C) 3 sets: 3 Tall Snatch + 3 OHS
w/ empty bar
w/ empty bar
B) 3 sets: 1 Snatch Deadlift + 1 Dip Shrug Pull + 1 Dip High Pull
w/ empty bar
C) 3 sets: 3 Tall Snatch + 3 OHS
w/ empty bar
Snatch Work
A) E130MOM3
2 Snatch Singles
55-65% Snatch/Very Light
B) E1:30MOM7
Snatch Singles
70% x 2
75% x 2
80% x 1
82% x 1
85%x 1
88 or 90% x 1
92 or 95% x 1
C) Snatch Shrug Pull
E2:00MOM3
2 @ 100%
1 @ 102%
1 @ 104%
% of Snatch
2 Snatch Singles
55-65% Snatch/Very Light
B) E1:30MOM7
Snatch Singles
70% x 2
75% x 2
80% x 1
82% x 1
85%x 1
88 or 90% x 1
92 or 95% x 1
C) Snatch Shrug Pull
E2:00MOM3
2 @ 100%
1 @ 102%
1 @ 104%
% of Snatch