Strength
Saturday, March 4th, 2023 - OLY Foundations Day 109
Warm Up - 3RNFT
10x PVC Shoulder Rotations
6x Band Sword Pull Apart
10x Band Monster Walks
4x Spider Man Lunge Hold 2s
6x Band Sword Pull Apart
10x Band Monster Walks
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 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 w/ empty bar
Snatch Work
A) EMOM5: 3 No-Feet Snatch
55-60% Snatch/Very Light
B) E130MOM5: 2x (1 Snatch + 2 OHS)
60-65% Snatch/Light
55-60% Snatch/Very Light
B) E130MOM5: 2x (1 Snatch + 2 OHS)
60-65% Snatch/Light
Clean Warm Up
A) 3 sets: 5 Muscle Clean + 5 Front Squat w/ empty bar
B) 3 sets: 3 Tall Clean from toes w/ empty bar
B) 3 sets: 3 Tall Clean from toes w/ empty bar
Clean Work
A) EMOM5: 3 No-Feet Clean
55-60% Clean/Very Light
B) E130MOM5: 2x (1 Clean + 2 Front Squat)
60-65% Clean/Light
55-60% Clean/Very Light
B) E130MOM5: 2x (1 Clean + 2 Front Squat)
60-65% Clean/Light