General
Saturday, October 7th 2023 - OLY Foundations Day 138
Warm Up - 3 Rounds, 10 Minutes
10x PVC Shoulder Rotations
6x Band Pull Apart
5x Band OHS
5x Empty Bar Good Morning
4x Cossack Squat Hold 2s
6x Band Pull Apart
5x Band OHS
5x Empty Bar Good Morning
4x Cossack Squat Hold 2s
Snatch Warm Up (A): 15 Minutes
A) 3 sets : 3 Snatch DL + 3 Muscle Snatch + 3 OHS
w/ empty bar
B) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance
w/ empty bar
C) 3 sets: 2 Tall Power Snatch + 2 Tall Snatch
w/ empty bar
w/ empty bar
B) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance
w/ empty bar
C) 3 sets: 2 Tall Power Snatch + 2 Tall Snatch
w/ empty bar
Snatch Work
E2:00MOM5
1 Power Snatch w/ 1s pause in catch + 1 OHS + 1 Snatch w/ 1s pause in catch + 1 OHS
60% -> 65% for last 3 sets
% of Snatch
1 Power Snatch w/ 1s pause in catch + 1 OHS + 1 Snatch w/ 1s pause in catch + 1 OHS
60% -> 65% for last 3 sets
% of Snatch
Snatch Pull
E2:00MOM4
3x 5s Tempo Pull
70-75%
% of Snatch
3x 5s Tempo Pull
70-75%
% of Snatch