Saturday, December 31st, 2022 - OLY Foundations Day 100
Warm Up - 3RNFT
10x PVC Shoulder Rotations
8x Band Strict OH Press
6x Band Good Morning
6x Band Monster Walks
8x Band Strict OH Press
6x Band Good Morning
6x Band Monster Walks
Snatch Warm Up
*empty bar*
A) 3x (3 pull to mid + 3 Muscle Snatch + 3 OHS)
B) Snatch Grip Push Press + Pressing Snatch Balance
3x (2+2)
C) Snatch Balance
3x2
A) 3x (3 pull to mid + 3 Muscle Snatch + 3 OHS)
B) Snatch Grip Push Press + Pressing Snatch Balance
3x (2+2)
C) Snatch Balance
3x2
Snatch Work
A) EMOM3: 3x No-Feet Snatch
50-55% Snatch/Very Light
B) E130MOM5: 2x Dip Snatch w/ 2s pause in dip
60-65% Snatch/Light
C) E130MOM4: 3x Snatch Segmented Pull
2s knee + 2s mid + 2s power then shrug
70% Snatch
50-55% Snatch/Very Light
B) E130MOM5: 2x Dip Snatch w/ 2s pause in dip
60-65% Snatch/Light
C) E130MOM4: 3x Snatch Segmented Pull
2s knee + 2s mid + 2s power then shrug
70% Snatch