1. Muscle Snatch + Pause OHS (3 sec pause) + Tall Snatch (flat footed) + Zotts Press: (3+3+3+3) x 3
2. Pause Snatch Balance + Snatch Balance: (2+1) x 5. Move up in weight each set. Pause for 3 seconds at the bottom.
3. Snatch to 2” squat + Snatch to Parallel + Snatch with Three second Pause in Squat (1+1+1) x 5 working sets.
*We’re working on receiving the bar at different heights. It’s important to be aware of where that barbell is in space, and to know how to move your body around the bar and meet it where it is!
4. In the Hole Front Squat: 5×3
5. 3 sets:
Weighted Hip Extensions x10 (use a barbell)
Side Plank Lift x 10 each side
DB Flies x 10 reps