Wednesday: Week 5 - Day 3

Movement Prep

3 sets: 

-Single leg box jump x 5 

-Single Leg crossover KB Deadlifts x 10 each leg

-KB Flutter Kicks x 20 reps each arm. Hold kettle bell and do flutter kicks. 

Training

1. 3 Position Power Snatch (hang, below the knee, floor): 4 working sets.
Then:

2. Power Clean + Push Jerk: (2+1) x 4 sets. 

3. Tempo back squats : 4 x 5 (3 seconds down, 2 second hol