Saturday, January 14th, 2023 - OLY Foundations Day 102
Warm Up - 3RNFT
10x PVC Shoulder Rotations
6x Band Sword Pull Apart (3 per arm)
6x Band Monster Walks
6x Empty Bar Good Morning
4x Alt. Lunge & Twist to Hold 2s
6x Band Sword Pull Apart (3 per arm)
6x Band Monster Walks
6x Empty Bar Good Morning
4x Alt. Lunge & Twist to Hold 2s
Snatch Warm Up
empty bar
A) Muscle Snatch + OHS
3x (5+5)
B) Snatch Balance
3x3
C) Cfit Barbell Cycling Skillwork
1. High Hang Snatch 5x3
2. Touch n Go/TNG Snatch 5x3
A) Muscle Snatch + OHS
3x (5+5)
B) Snatch Balance
3x3
C) Cfit Barbell Cycling Skillwork
1. High Hang Snatch 5x3
2. Touch n Go/TNG Snatch 5x3
Clean Warm Up
empty bar
A) Muscle Clean + Front Squat
3x (5+5)
B) Cfit Barbell Cycling Skillwork
1. High-Hang Clean 5x3
2. Touch n Go/TNG Clean 5x3
Clean Work: Barbell Cycling
Power or Full Clean
A) EMOM5: 5x High Hang Clean
50% Clean/Very Light
B) EMOM5: 5x Touch n Go/TNG Clean
55% Clean/Very Light
A) Muscle Clean + Front Squat
3x (5+5)
B) Cfit Barbell Cycling Skillwork
1. High-Hang Clean 5x3
2. Touch n Go/TNG Clean 5x3
Clean Work: Barbell Cycling
Power or Full Clean
A) EMOM5: 5x High Hang Clean
50% Clean/Very Light
B) EMOM5: 5x Touch n Go/TNG Clean
55% Clean/Very Light
Back Squat
E130MOM4
6 @ 70% Back Squat
6 @ 70% Back Squat