General
Saturday, February 17th, 2024 - OLY Foundations Day 157
Warm Up - 3 Rounds, 10 Minutes
10x Band Shoulder Rotations
10x Band OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s
10x Band OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s
Snatch Warm Up: 10 Minutes
A) 3 sets : Dip & Finish + Dip Hip Pull + Dip Muscle Snatch
w/ empty bar
B) 3 sets: 3 Tall Snatch w/ 3s pause in bottom
w/ empty bar
B) 3 sets: 3 Tall Snatch w/ 3s pause in bottom
Snatch Work
E2:00MOM5
1 Dip Snatch Shrug Pull + 1 Dip High Pull
+ 1 Dip Snatch w/ 2s pause in catch
1st & 2nd set: 60%
3rd set: 65%
4th & 5th set: 70%
% of Snatch
1 Dip Snatch Shrug Pull + 1 Dip High Pull
+ 1 Dip Snatch w/ 2s pause in catch
1st & 2nd set: 60%
3rd set: 65%
4th & 5th set: 70%
% of Snatch
Snatch Grip Push Press
E130MOM5
3x
1st & 2nd set: 60%
3rd set: 65
4th & 5th set: 70%
3x
1st & 2nd set: 60%
3rd set: 65
4th & 5th set: 70%
Snatch Pull Work
E2:00MOM3
1 Dip Shrug Pull + 1 At-Knee High Pull
+ 1 Pull (Floor)
80%
% of Snatch
1 Dip Shrug Pull + 1 At-Knee High Pull
+ 1 Pull (Floor)
80%
% of Snatch