1. Muscle Snatch + Pause OHS (3 sec pause) + Tall Snatch (flat footed) + Zotts Press: (3+3+3+3) x 3
2. Pause Snatch Balance: 3,2,2,2,1,1,1 Move up in weight each set. Pause for 3 seconds at the bottom.
3. Pause Snatch: 1×3, 3×2, 3×1. Pause for 3 seconds in the bottom of each snatch. Work up in weight each set. Try and get a little heavier than last week if it feels and looks good.
4. Pause Front Squat + 1 1/4 Front Squat+ Front Squat: 5 sets
5. 3 sets:
Weighted Back Extensions (not hip extensions!)x10 (use a barbell)
Side Plank Hold x 45 sec each side