1. Snatch Balance: 3,2,2,1,1,1. Work up to a heavy ish single but not heavy enough where you’ll miss.
2. Power Snatch + Snatch: (1+1) x 5. Pick a medium weight and hit for all 5 sets. Focus is on consistency and speed!
3. Pause Front Squat+Front Squat: (1+1) x 5. Work up in weight through the 5 sets. Work up to a challenging set.
4. 3 Sets:
Hollow Holds or Tuck Holds x 30 sec.. straight into 20 jack knives or v- ups.
Back Extensions x 10. Take 5 seconds to roll up and 5 seconds to roll the spine down.
10 minutes of rowing or air assault bike at 65-70%.