General
Saturday, August 26th 2023 - OLY Foundations Day 134
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): 15 Minutes
A) 3 sets : 3 Snatch DL + 3 Hang Muscle Snatch + 3 OHS
w/ empty bar
B) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance
w/ empty bar
C) 3 sets: 3 No-Feet Snatch
w/ 50% Snatch/Very Light
w/ empty bar
B) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance
w/ empty bar
C) 3 sets: 3 No-Feet Snatch
w/ 50% Snatch/Very Light
Snatch Work
E1:30MOM5
3 Yo-Yo Snatch Pull + 1 Below Knee/Floating Snatch
60% -> 65% x 3 sets
3 Yo-Yo Snatch Pull + 1 Below Knee/Floating Snatch
60% -> 65% x 3 sets
Snatch Pull
E2:00MOM5
3x 5s tempo pull
80% Snatch
3x 5s tempo pull
80% Snatch