General
Saturday, July 1st 2023 - OLY Foundations Day 126
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 pull to Above Knee + 1 Pull to Mid + 1 pull to Power + 1 Dip Shrug Pull
w/ empty bar
B) 3 sets: 1 pull to Above Knee + 1 Pull to Mid + 1 pull to Power + 1 Dip Shrug Pull
Snatch Work
A) E130MOM5
3 No-Feet Snatch
50% Snatch/Very Light
*Feet start wider/OHS footwork
B) E2:00MOM5
2 Yo-Yo Pull (Below Knee to Hip) + 1 Floating Snatch (Below Knee) + 1 Snatch
60-70% Snatch/Light to Moderate
C) Snatch Pull Work
E2:00MOM4: 4 Deficit Pulls
70-75% Snatch
3 No-Feet Snatch
50% Snatch/Very Light
*Feet start wider/OHS footwork
B) E2:00MOM5
2 Yo-Yo Pull (Below Knee to Hip) + 1 Floating Snatch (Below Knee) + 1 Snatch
60-70% Snatch/Light to Moderate
C) Snatch Pull Work
E2:00MOM4: 4 Deficit Pulls
70-75% Snatch