General
Saturday, October 21st 2023 - OLY Foundations Day 140
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 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
3 Yo-Yo Snatch Pulls + 1 Below Knee Snatch + 1 Snatch
60% -> 65% for last 3 sets
% of Snatch
3 Yo-Yo Snatch Pulls + 1 Below Knee Snatch + 1 Snatch
60% -> 65% for last 3 sets
% of Snatch
Snatch Pull
E2:00MOM4
3x ( 2s Below Knee + 2s Above Knee + 2s Mid then pull)
70-75%
% of Snatch
3x ( 2s Below Knee + 2s Above Knee + 2s Mid then pull)
70-75%
% of Snatch