General
Saturday, August 19th 2023 - OLY Foundations Day 133
Warm Up - 3 Rounds, 10 Minutes
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): 10 Minutes
A) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance
w/ empty bar
B) 3 sets : 3 Hang High Pull + 3 Hang Muscle Snatch + 3 Tall Snatch
w/ empty bar
w/ empty bar
B) 3 sets : 3 Hang High Pull + 3 Hang Muscle Snatch + 3 Tall Snatch
w/ empty bar
Snatch Warm Up (B)
E130MOM3
2 Snatch Singles
55-65% Snatch/Very Light
2 Snatch Singles
55-65% Snatch/Very Light
Snatch Work
E1:30MOM10
Establish a 1RM Snatch or Heavy Single
70% x 1
75% x 1
80% x 1
82% or 85% x 1
85% or 88% x 1
88% or 90% x 1
92% or 95% x 1
98% or 100% x 1
100% + x 1
100%+ x 1
Establish a 1RM Snatch or Heavy Single
70% x 1
75% x 1
80% x 1
82% or 85% x 1
85% or 88% x 1
88% or 90% x 1
92% or 95% x 1
98% or 100% x 1
100% + x 1
100%+ x 1