Saturday, December 10th, 2022 - OLY Foundations Day 97
General Warm-Up
3RNFT
15x PVC Shoulder Rotations
10x Band Pull Apart
8x Band Monster Walks
6x Plate Front Squats
4x Empty Bar Good Morning
15x PVC Shoulder Rotations
10x Band Pull Apart
8x Band Monster Walks
6x Plate Front Squats
4x Empty Bar Good Morning
Snatch Warm Up
empty bar
A) 3x(5 High Pull + 5 Muscle Snatch)
B) 3x (3 Snatch Balance + 3 OHS)
A) 3x(5 High Pull + 5 Muscle Snatch)
B) 3x (3 Snatch Balance + 3 OHS)
Snatch Work
E130MOM5: 3x No-Feet Snatch
50-55% Snatch/Very Light
E130MOM5: 2x Snatch
60-65% Snatch/ Light
50-55% Snatch/Very Light
E130MOM5: 2x Snatch
60-65% Snatch/ Light
Clean Warm Up
empty bar
A) 3x (5 Muscle Clean + 5 Front Squat)
B) Tall Clean
3x3
A) 3x (5 Muscle Clean + 5 Front Squat)
B) Tall Clean
3x3
Clean Work
E130MOM5: 3x No-Feet Clean
50-55% Clean/Very Light
E130MOM5: 2x Clean
60-65% Clean/Light
50-55% Clean/Very Light
E130MOM5: 2x Clean
60-65% Clean/Light
Front Squat
E2:00MOM3
8 @ 60%
6 @ 65%
4 @ 70%
% of Front Squat
8 @ 60%
6 @ 65%
4 @ 70%
% of Front Squat