Strength
Saturday, February 25th, 2023 - OLY Foundations Day 108
Warm Up - 3RNFT
10x PVC Shoulder Rotations
6x Band Sword Pull Apart
10x Band Monster Walks
4x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s
6x Band Sword Pull Apart
10x Band Monster Walks
4x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s
Snatch Warm Up
A) 3 sets: 5 Muscle Snatch + 5 OHS w/ empty bar
B) 3 sets: 3 Snatch Balance w/ 2s pause in bottom w/ empty bar
C) 3 sets: 2 Tall Snatch from toes
B) 3 sets: 3 Snatch Balance w/ 2s pause in bottom w/ empty bar
C) 3 sets: 2 Tall Snatch from toes
Snatch Work
A) E130MOM5: 3 Snatch Halting Deadlift + 2 Muscle Snatch
50% Snatch/Very Light or Empty Bar
B) E130MOM5: 3 No-Feet Snatch
55-60% Snatch/Very Light
C) E130MOM5: 2 Snatch Singles w/ 2s pause in bottom
60-65% Snatch/Light
50% Snatch/Very Light or Empty Bar
B) E130MOM5: 3 No-Feet Snatch
55-60% Snatch/Very Light
C) E130MOM5: 2 Snatch Singles w/ 2s pause in bottom
60-65% Snatch/Light