Strength
Saturday, July 15th 2023 - OLY Foundations Day 128
Warm Up - 3RNFT
10x PVC Shoulder Rotations
6x Band Pull Apart
5x Plate Halos w/ light plate
5x Band Good Morning
4x Alt. Lunge & Reach Hold 2s
6x Band Pull Apart
5x Plate Halos w/ light plate
5x Band Good Morning
4x Alt. Lunge & Reach Hold 2s
Snatch Warm Up
A) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance + 3 OHS
w/ empty bar
B) 3 sets: 1 Snatch Deadlift + 1 Dip Shrug Pull Above Knee + 1 Dip High Pull
w/ empty bar
C) 3 sets: 3 Tall Snatch w/ 2s pause in catch
w/ empty bar
B) 3 sets: 1 Snatch Deadlift + 1 Dip Shrug Pull Above Knee + 1 Dip High Pull
w/ empty bar
C) 3 sets: 3 Tall Snatch w/ 2s pause in catch
Snatch Work
A) EMOM5
3 No-Feet Snatch
50% Snatch/Very Light
B) E3:30MOM5
2 Hang Snatch + 2 OHS + 2 Snatch + 2 OHS
60-70% Snatch/Light to Moderate
C) Snatch Deficit Halting Deadlift
w/ 3s hold at top of pull
E2:00MOM4
3 @ 80% Snatch
3 No-Feet Snatch
50% Snatch/Very Light
B) E3:30MOM5
2 Hang Snatch + 2 OHS + 2 Snatch + 2 OHS
60-70% Snatch/Light to Moderate
C) Snatch Deficit Halting Deadlift
w/ 3s hold at top of pull
E2:00MOM4
3 @ 80% Snatch