General
Saturday, November 4th 2023 - OLY Foundations Day 142
Warm Up - 3 Rounds, 10 Minutes
3 Rounds: 10 Minutes
10x PVC Shoulder Rotations
5 Band OH Pull Aparts
5x Plate OHS
5x Squat to hold 2s
4x Lunge & Reach to Hold 2s
10x PVC Shoulder Rotations
5 Band OH Pull Aparts
5x Plate OHS
5x Squat to hold 2s
4x Lunge & Reach to Hold 2s
Snatch Warm Up (A): 15 Minutes
A) 3 sets : 3 Snatch Pull to Mid + 3 Below Knee Muscle Snatch Snatch Shrug Pull + 3 OHS
w/ empty bar
B) 3 sets: 3 Snatch Balance
w/ empty bar
C) 3 sets: 3 No-Feet Snatch
w/ empty bar
* Stance starts wider/OHS footwork
w/ empty bar
B) 3 sets: 3 Snatch Balance
w/ empty bar
C) 3 sets: 3 No-Feet Snatch
w/ empty bar
* Stance starts wider/OHS footwork
Snatch Work
E2:30MOM5
3x 3s Tension Pull) + 3s pause at knee + 3s Mid then Snatch
60% -> 65% for last 3 sets
% of Snatch
3x 3s Tension Pull) + 3s pause at knee + 3s Mid then Snatch
60% -> 65% for last 3 sets
% of Snatch
Snatch Dip/Hip Pull
E2:00MOM4
3x
70-75%
% of Snatch
3x
70-75%
% of Snatch