General
Saturday, September 2nd 2023 - OLY Foundations Day 135
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 Hang 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 No-Feet Snatch
w/ 50% Snatch/Very Light
w/ empty bar
B) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance
w/ empty bar
C) 3 sets: 3 No-Feet Snatch
w/ 50% Snatch/Very Light
Snatch Work
E1:30MOM5: 2 Dip Snatch + 1 OHS
60% -> 65% x 3 sets
60% -> 65% x 3 sets
Snatch Pull
E2:00MOM4
3x (1s below knee + 1s above knee + 1s mid + 1s power then shrug)
80% Snatch
3x (1s below knee + 1s above knee + 1s mid + 1s power then shrug)
80% Snatch