General
Saturday, February 24th, 2024 - OLY Foundations Day 158
Warm Up - 3 Rounds, 10 Minutes
10x PVC Shoulder Rotations
10x PVC Ninja Shoulder Openers
10x Band OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s
10x PVC Ninja Shoulder Openers
10x Band OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s
Snatch Warm Up: 10 Minutes
A) 3 sets : 3 Dip & Finish + 3 Dip Hip Pull + 3 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
E1:30MOM5
1 High Hang + 1 Floor + 1 OHS
1st & 2nd set: 60%
3rd set: 65%
4th & 5th set: 70%
% of Snatch
1 High Hang + 1 Floor + 1 OHS
1st & 2nd set: 60%
3rd set: 65%
4th & 5th set: 70%
% of Snatch
Snatch Pull Work
E2:00MOM3
3x Tempo 5s Pull
90-110%/Heavy
% of Snatch
3x Tempo 5s Pull
90-110%/Heavy
% of Snatch
Snatch Grip Push Press
E130MOM4
3x
1st & 2nd set: 60%
3rd set: 65
4th set: 70%
3x
1st & 2nd set: 60%
3rd set: 65
4th set: 70%