General
Saturday, December 23rd 2023 - OLY Foundations Day 149
Warm Up - 3 Rounds, 10 Minutes
10x PVC Shoulder Rotations
10x Band Pull Aparts
5x PVC SOTTS Press
5x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s
10x Band Pull Aparts
5x PVC SOTTS Press
5x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s
Snatch Warm Up: 10 Minutes
A) 3 sets : 3 Snatch Grip RDL + 3 Muscle Snatch
w/ empty bar
B) 3 sets: 3 Snatch Balance + 3 OHS
w/ empty bar
C) 3 sets: 2 Dip Power Snatch + 2 Dip Squat Snatch
w/ empty bar
w/ empty bar
B) 3 sets: 3 Snatch Balance + 3 OHS
w/ empty bar
C) 3 sets: 2 Dip Power Snatch + 2 Dip Squat Snatch
w/ empty bar
Snatch/OHS Complex
E3:00MOM5
1 High Hang + 1 Low Hang + 1 OHS +
1 Snatch + 1 OHS
60-70%
% of Snatch
1 High Hang + 1 Low Hang + 1 OHS +
1 Snatch + 1 OHS
60-70%
% of Snatch
Snatch Balance Work
E2:30MOM5
1st set: 3x 50%
2nd sets: 3x 55%
3rd set: 3x 60%
4th set: 3x 65%
5th set: 3x 65 or 70%
1st set: 3x 50%
2nd sets: 3x 55%
3rd set: 3x 60%
4th set: 3x 65%
5th set: 3x 65 or 70%