Pause Tempo Snatches: 5 singles
*Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position).
SLOW Tempo Snatches: 4×3
*take 10 seconds to get up to the “down” position and then snatch.
*put all that position work to the test!
Rack Jerk: Work up to a heavy single for the day
Snatch Deadlift: 3×5 @ 95% of best snatch