General
Saturday, October 14th 2023 - OLY Foundations Day 139
Warm Up - 3 Rounds, 10 Minutes
10x PVC Shoulder Rotations
5x Band OHS
10x Band Monster Walks
5x Empty Bar Good Morning
4x Spider Lunge Holds 2s
5x Band OHS
10x Band Monster Walks
5x Empty Bar Good Morning
4x Spider Lunge Holds 2s
Snatch Warm Up (A): 15 Minutes
A) 3 sets : 3 Snatch Pull to Mid + 3 Dip Snatch Shrug Pull + 3 Dip High Pull
w/ empty bar
B) 3 sets: 3 Muscle Snatch + 3 Snatch Balance + 3 OHS
w/ empty bar
C) 3 sets: 2 Tall Power Snatch + 2 Tall Snatch
w/ empty bar
w/ empty bar
B) 3 sets: 3 Muscle Snatch + 3 Snatch Balance + 3 OHS
w/ empty bar
C) 3 sets: 2 Tall Power Snatch + 2 Tall Snatch
w/ empty bar
Snatch Work
E2:30MOM5
1 (3s above knee then snatch) + 1 (3s mid-thigh then snatch) + 1 (3s power then snatch)
60% -> 65% for last 3 sets
% of Snatch
1 (3s above knee then snatch) + 1 (3s mid-thigh then snatch) + 1 (3s power then snatch)
60% -> 65% for last 3 sets
% of Snatch
Snatch Pull
E2:00MOM4
3x Floating Pull (Below Knee)
70-75%
% of Snatch
3x Floating Pull (Below Knee)
70-75%
% of Snatch