General
Saturday, May 27th, 2023 - OLY Foundations Day 121
Warm Up - 3RNFT
10x PVC Shoulder Rotations
6x Band Pull Apart
5x Plate OHS w/ light plate
5x Band Good Morning
4x Alt. Lunge & Reach Hold 2s
6x Band Pull Apart
5x Plate OHS w/ light plate
5x Band Good Morning
4x Alt. Lunge & Reach Hold 2s
Snatch Warm Up
A) 3 sets: 5 Muscle Snatch + 3 OHS
w/ empty bar
B) 3 sets: 3 Snatch Balance w/ 2s pause in catch
w/ empty bar
C) 3 sets: 3 No-Feet Snatch
w/ 50% Snatch
w/ empty bar
B) 3 sets: 3 Snatch Balance w/ 2s pause in catch
w/ empty bar
C) 3 sets: 3 No-Feet Snatch
w/ 50% Snatch
Snatch Work
E130MOM5: 2x 5s Tempo/Slow Pull + 1 Power Snatch with 3s pause in catch
55-60% Snatch/Very Light
55-60% Snatch/Very Light
Clean Warm Up
A) 3 sets: 5 Muscle Clean + 5FS
w/ empty bar
B) 3 sets: 3 Tall Power Clean
w/ empty bar
C) 3 sets: 3 No-Feet Clean
w/ 50% Clean
w/ empty bar
B) 3 sets: 3 Tall Power Clean
w/ empty bar
C) 3 sets: 3 No-Feet Clean
w/ 50% Clean
Clean Work
E130MOM5: 2x 5s Tempo/Slow Pull + 1 Power Clean w/ 3s pause in catch
55-60% Clean/Very Light
55-60% Clean/Very Light