Wednesday, Feb 21st, 2018

1. Snatch Balance: 3,3,2,2,2,1. Work up in weight each set.

2. Snatch Pull+ Snatch: (2+1) x 2 @ 80% of best snatch, (1+1) x 3 @82% of best snatch.

3. Pause Front Squat+ 1 1/4 Front Squat: 5x(2+1). Pause for 3 seconds on the pause front squat. When performing the 1 1/4 front squat, make sure to stay tight and active when you’re catching the bounce! Work up in weight each set.

4. 3 Sets:

Hollow Holds or Tuck Holds x 30 sec.. straight into 20 jack knives or v- ups.

Weighted hip extensions x 10-15. Hold a barbell with straight arms and perform a barbell row at the top of each hip extension.

Prowler sprint or air assault sprints 30 seconds.