General
Saturday, October 28th 2023 - OLY Foundations Day 141
Warm Up - 3 Rounds, 10 Minutes
10x PVC Shoulder Rotations
5 Band Pull Aparts
5x Plate OHS
5x Squat to hold 2s
4x Lunge & Twist to Hold 2s
5 Band Pull Aparts
5x Plate OHS
5x Squat to hold 2s
4x Lunge & Twist 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
2 Hang Power Snatch + 1 OHS + 2 Snatch + 1 OHS
60% -> 65% for last 3 sets
% of Snatch
2 Hang Power Snatch + 1 OHS + 2 Snatch + 1 OHS
60% -> 65% for last 3 sets
% of Snatch
Snatch Pull
E2:00MOM4
3x (5 sec tempo shrug pull)
70-75%
% of Snatch
3x (5 sec tempo shrug pull)
70-75%
% of Snatch