1. High Hang Strict Muscle Snatch+ Muscle snatch (from floor) OHS+ Zotts Press ( 3+3+3+3) x 3.
*Pick a light weight and take small jumps from there through the 3 sets. The strict muscle snatches should be done with no leg drive. We’re working on a perfect bar path (bar close, elbows high and outside) and strengthening our muscles in that movement. Work your positions from the floor on the muscle snatch. Pause at each position if you need to! The OHS needs to be slow and controlled and the zotts press controlled and strong overhead. Do not rush through this warm up!
2. SN PP: 5×4. Try and get heavier than last week
3. High Hang Snatch + Snatch: (2+1) x 5 working sets.
4. Pause Front Squat + Front Squat: (2+2) x 5 Pause for 2 seconds in the bottom. Warm up before you begin counting sets.
5. 3 sets:
Hollow Hold x 40sec
Side Plank lifts x 11 each side.