1. Strict Muscle Snatch + Snatch Grip Strict Press Behind The Neck + Pause OHS (3 sec pause) + Tall Snatch+ Zotts Press: (3+3+2+2+3) x 3
2. Pause Snatch Balance + Pause OHS (2+1) x 3, (1+1) x3. Work up in weight through the 6 sets. Pause for 3 seconds in the bottom of the snatch balance and the overhead squat.
3. Pause Snatch: 2×3, 2×2, 3×1. Pause for 3 seconds in the bottom of each snatch. Work up in weight each set.
4. Pause Front Squat: 5×3. Choose a medium-medium heavy weight and hit for all 5 sets
5. 3 sets:
Weighted Back Extensions (not hip extensions!)x10 (use a barbell)
Side Plank Hold x 45 sec each side