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.