General
Saturday, September 16th 2023 - OLY Foundations Day 137
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: 3 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: 3 Tall Snatch
w/ empty bar
Snatch Work
E1:30MOM5
1 Hang Power Snatch + 1 Hang Snatch + 1 Snatch
60% -> 65% x 3 sets
1 Hang Power Snatch + 1 Hang Snatch + 1 Snatch
60% -> 65% x 3 sets
Snatch Pull
E2:00MOM4
3x pull to hold 1s at top of of pull
75% Snatch
3x pull to hold 1s at top of of pull
75% Snatch