General
Saturday, December 9th 2023 - OLY Foundations Day 147
Warm Up - 3 Rounds, 10 Minutes
10x PVC Shoulder Rotations
10 Plate Halos
5x Dynamic Squats
5x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s
10 Plate Halos
5x Dynamic Squats
5x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s
Snatch Warm Up: 15 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 Work
A) E2:30MOM5
1 Low Hang + 1 High Hang + 1 OHS + 1 Snatch + 1 OHS
60% -> 65% for last 3 sets
% of Snatch
B) E2:30MOM3
3 Snatch Lift Off to the Knee
90-95% of Snatch/Heavy
1 Low Hang + 1 High Hang + 1 OHS + 1 Snatch + 1 OHS
60% -> 65% for last 3 sets
% of Snatch
B) E2:30MOM3
3 Snatch Lift Off to the Knee
90-95% of Snatch/Heavy